Hello,
This is Jax and welcome to your NSDR,
Your non-sleep deep rest track.
If you are feeling tired,
Exhausted,
Or just need a moment to pause and breathe,
This is the perfect track for you to do anytime you need it.
You can kind of think about it like a coming home to yourself.
So find a comfortable position lying down.
And take up space,
Let your arms go long,
Let your legs go long,
And take any final adjustments so that you feel comfortable.
Take a deep,
Slow breath in.
And an even slower deep breath out.
We keep doing that,
Knowing that there's nowhere to get to right now.
There's nothing to achieve.
No special state to create.
Instead,
For the next little while you are simply allowing yourself to be held by gravity.
Feel the support beneath you.
Floor.
The bird.
The chair.
Whatever is holding you right now.
And notice that you don't have to hold yourself up.
And let that be enough.
And then can you start to add a bit of kindness into your breath?
Taking a slow breath in.
And exhale in with a gentle sigh.
Almost as if your body's saying,
Ah,
Okay.
It's time to be saw.
Begin to notice the places where your body is making contact with the support underneath you.
The back of the head.
Back of the shoulders,
The arms.
The hips.
The legs.
The key.
Just simply notice.
Maybe those body parts start to relax.
Maybe they don't.
Either is wonderful because today we're not trying to force peace and calm.
Instead,
We're just making space for it.
And we'll do a little bit of breath work here just to get you more into that rest and digest energy.
Inhale for 1,
2,
3.
Exhale for 4,
3,
2,
1.
Inhale 1,
2,
3.
Exhale 4,
3,
2,
1.
Inhale for 3,
And exhale for four.
One more round,
Just like that.
And then we're just gonna go through a gentle body scan.
Following the guidance of my voice,
Know that there's nothing you need to do,
But just listen.
Be present and aware.
Start to bring your awareness into the tips of the toes.
Allow your awareness to be completely submerged in that area,
The tips of the toes.
And then like an elevator of awareness.
Can you feel your awareness migrating up the foot to the top of the foot?
The ankles.
Awareness climbing up to the shins.
The knees and the space behind the knees.
Becoming aware of the front of the thighs.
And the back of the thighs.
Pelvis.
Belly button.
Sides of the waist.
The ribcage has a three-dimensional being.
The front of the rims,
The back of the rims,
The side of the rims.
Noticing the collarbones.
Shoulders.
Biceps Elbows.
Forearms.
Rest.
The front of the palms.
The back of the palms.
Noticing the thumbs.
Pointer fingers.
Middle fingers.
Ring fingers,
And pinky fingers.
Awareness in the tips of the fingers.
And then feel the body from the tips of the fingers all the way down.
To the tips of the toes.
Noticing every cell vibrating with awareness.
And then feel that awareness returning to the collarbones and migrating up to the front of the neck.
The back of the neck.
The sides of the neck.
Feel the sides of the jaw.
Notice awareness in the sides of the jaw.
Migrating to the chin.
And the bottom lip.
The upper lip the teeth behind the lips.
The tongue.
Back of the throat.
The tip of the nose.
The bridge of the nose.
The skin around the eyes.
The arches of the eyebrows.
The center of the forehead.
And the top of the skull.
And then now just being aware of the whole body.
The whole body resting underneath the surface beneath you.
Not asking anything from you.
Start to notice and feel the natural rise and fall of the belly.
With each exhale,
Can you find yourself softening and releasing?
So every inhale is just a reminder to be here in this present moment.
And every exhale is just letting go of anything you don't need.
Maybe you're setting down something you've been carrying.
Just putting it to the side for a while.
Notice any sounds around you.
Far away sound.
Closer sounds.
The sound of my voice.
And let all the sounds be a part of the practice.
Nothing needs to disappear.
Everything belongs.
And allow yourself to be here in this present moment for a couple more breaths.
And for the next few moments allow yourself to do absolutely nothing.
No effort,
No technique.
Just resting in awareness.
When you're ready to return,
Begin to notice the body once more.
Feel the breath.
Feel the support beneath you.
Wiggle the fingers,
The toes.
Take a slightly deeper breath.
And before opening your eyes,
Just taking a moment to thank yourself for taking this time.
Not because you've accomplished something,
But because you remembered that rest is part of being human.
When you're ready,
You can slowly start to open your eyes.
And thank you so much for joining me,
Jax here,
For your NSDR.
I highly recommend doing this practice every day or whenever you're needing a moment to just pause,
Breathe,
Do a whole and just be.
I have endless tracks here on Insight Timer to support you,
And I love hearing from you,
So leave a comment,
Let me know how it goes,
And I hope to see you at the next one.
Bye!
