Hello this is Jax and welcome to your guided non-sleep deep rest for deep relaxation.
This will not be a full yoga nidra,
Instead it will be a short non-sleep deep rest body scanned with a mantra.
Always find a comfortable position lying down,
Maybe in your bed,
On the couch or yoga mat.
Just allow your hands to gently rest by your side.
And if it's comfortable for you,
I invite you to gently close down the windows of your eyes.
And we're going to start to breathe together to slow things down.
We'll inhale for a count of 4,
Hold for a count of 5,
And exhale for a count of 6.
Go ahead and take an exhale out the nose to prepare.
Inhale for 1,
2,
3,
4,
Hold 1,
2,
3,
4,
5.
Inhale 6,
5,
4,
3,
2,
1,
Inhale,
Hold,
Exhale.
And then take the last round at your own pace.
And then as you take that last breath out,
Can you just allow your face to be expressionless?
So releasing any of the lines in the forehead or in between the eyebrows,
Softening the inner corners of the eyes,
The eyelids,
And all the tiny little muscles behind the eyes.
Creating the space in between the ears,
Allowing your cheeks to be soft as you release the hinges of the jaw.
Create space between the lips and allow the tongue to release from the roof of the mouth.
Then just start to bring your attention to your breath.
Just noticing that natural rhythm of breath as it rises and falls in your chest,
In your ribcage,
In your belly.
Noticing the air entering and leaving your nostrils.
And as you settle into your breath,
We're going to work with the mantra,
Ebb and flow,
Come and go.
So with each inhale,
Silently say to yourself,
Ebb and flow,
And with each exhale,
Say come and go.
Inhale ebb and flow,
Exhale come and go.
Allow any thoughts or distractions or memories in this short guided NSDR,
Allow them to ebb and flow,
Come and go.
And now we're going to begin our body scan.
So start to bring your attention to the top of your head.
Notice any sensations here and sensations can include buzzing or tingling,
Temperature,
Pressure,
Maybe things just feel neutral.
So allow your attention to completely land at the top of your head.
Move your attention down to your forehead,
The left eye,
Eyebrow,
Left temple,
And the right eye,
Eyebrow,
Right temple,
The tips of the ears,
Earlobes,
And the jaw,
And the upper lip,
Lower lip,
The space in between the lips,
The tip of the tongue,
The root of the tongue,
The sides of the neck,
The collarbones,
The tops of the shoulders,
Biceps,
Elbows,
Forearms,
Wrists,
The top of the palms,
The back of the palms,
And the thumbs,
Pointer fingers,
Middle fingers,
Ring fingers,
And pinky fingers,
And the tips of all the fingers on the left and right hand.
And if your mind has wondered,
Come back to that mantra of ebb and flow,
Come and go.
Move your attention back to the neck,
And like a wave of awareness,
Feel your awareness washing down the collarbones,
The chest,
Ribcage,
Lungs,
Sides of the waist,
Belly button,
Lower abdomen,
Pelvis,
The front of the thighs,
Sides of the thighs,
And back of the thighs,
The knees,
And the space behind the knees,
Calves,
Ankles,
And the top of the feet,
Soles of the feet,
Heels of the feet,
And the big toes,
Second toes,
Third toes,
Fourth toes,
And fifth toes,
And the tips of all the toes on the left and right foot.
And then just start to feel the whole body here.
The whole body from the tips of the toes all the way to the top of the head.
And all the while,
Your breath is natural and organic.
It ebbs and flows,
Comes and goes,
And just allow yourself to rest here for just a little bit longer,
Tuning into the sensations in your body and the sensations of your breath.
Slowly start to bring your awareness back to your surroundings.
Start to feel the volume and the density of your muscles,
Your bones,
Your organs.
Start to feel sensations in the tips of the toes and the tips of the fingers.
Maybe start to wiggle those areas.
And for one last time,
Inhale,
Ebb and flow,
Exhale,
Come and go.
When you're ready,
You can gently open your eyes,
And hello and welcome back.
Remember,
Whenever you need a moment of calm,
You can always return to this meditation or the mantra,
Ebb and flow,
Come and go.
Once again,
This is Jax.
Thank you so much for joining me for today's session.
Please come back to this meditation anytime you need a quick moment of rest and ease.
And I'll see you next time.
