Welcome to this guided NSDR practice.
When you are ready to begin.
Please lie down and settle on your back.
Be sure that whatever you're resting on is soft.
Yet supportive.
So that for the duration of this NSDR.
You can be completely comfortable.
And not have to move or adjust your position.
If you like.
Place a cushion under your knees for additional lower back support.
Position your head.
So that your neck and upper spine are completely free of tension.
Rest your arms by your side.
With your palms turned face up.
And nothing touching your fingertips.
Feel your whole body beginning to soften.
As if the force of gravity was 10% stronger.
Sink into the ground.
And as you listen.
Allow my directions to wash over you.
The more effortless you can be.
The better.
There's nothing to reach for.
And nothing to accomplish.
Will be entering a deep state of rest.
Coupled with a slight trace of awareness.
Simply relax.
And be aware.
This practice,
Is all about learning to become.
And learning to be.
Completely.
Everless.
Close your eyes.
Let your body soften.
And settle deeply and completely.
Relax.
Allow your upper and lower teeth to part slightly.
Bring awareness to your breath.
Breathing in and out.
Through the nostrils.
Allow the out-breath to fall with a sigh.
Sensing that each time you exhale,
The body relaxes more completely.
Continue to breathe smoothly.
As you exhale.
Release all stress and tension.
Remember not to try.
Breathe in and out.
Effortlessly.
Continue to breathe smoothly and evenly.
For another few moments.
Continue to refine and balance your breath.
So that it's even and smooth.
Now we're going to use a progressive muscle relaxation technique.
Let's begin by bringing your awareness down to your feet.
Be aware of the space around and below your feet.
In a moment.
You're going to take a full breath through your nose.
And when you reach the top of your inhale.
Tense and contract all of the muscles in your feet.
Inhale.
Hold the feet.
Two Now exhale and let it go.
Now inhale.
And tense your calves and shins.
Old.
Exhale and let it go.
Inhale and contract your thighs.
Hold.
Exhale and let it go.
Take a full inhale.
And tense your glutes and hip flexors.
Hold.
Exhale and let them go.
Now inhale and tense your belly.
And lower back.
Holds.
Exhale and let them go.
Inhale,
Intense your diaphragm and intercostal muscles.
Old.
2.
3.
Exhale and let them go.
Full inhale.
And tense your upper chest and shoulders.
Old.
Exhale with a big sigh and let them go.
Now inhale.
And clench your hands into fists.
Holds.
2.
Exhale and let them go.
Inhale and tense your whole arms.
Hold.
Exhale.
And let them go.
Inhale.
And squeeze your jaw and face and eyes.
Holds.
Now that that cut.
Finally!
With one big inhale,
Biggest breath of the day.
Tense your entire body.
Hold.
5.
.
.
3.
.
.
Now let it all go with a big sigh.
From here.
Sense your entire body at ease.
Surrendering into gravity.
And feeling your whole body supported from below.
Notice any subtle tension.
Remaining in your awareness.
And give yourself permission to soften.
Just 10% more.
Your facial muscles relax.
Jaw.
Tongue.
Lips.
Or relax.
Your eyes relax.
As they succumb to the pull of gravity.
Feel a growing sense of ease and appreciation.
For exactly where you are.
In this very moment.
Now you're ready for the next stage.
A scan of points throughout the body.
As I guide you to these points.
There is no need to actively concentrate on them.
Instead,
Allow yourself to notice the specific area that I'm directing you to.
It is as if the body parts.
Were already aware of themselves.
This body scan will develop and refine your sense of interoception.
And increase your somatic awareness.
To start off.
Please bring your attention to the space behind your eyes.
Relax the whole body.
Be aware of the space behind your eyes.
Now bring your awareness to your throat.
Be effortless.
To the centre of your right shoulder joint.
Center of the right elbow.
Let it be easy.
Right wrist.
Tip of your thumb.
Allowing the entire body to soften.
Right index finger.
Middle finger.
Ring finger.
Little finger.
Relax the whole body.
Move into your right wrist.
Right elbow.
Right shoulder.
Be effortless.
Draw your attention over to your sternum.
Relax.
The right chest.
Be aware.
Of the right chest.
Relax your whole body.
Right hip.
Be aware of the right.
Right knee.
Notice your right knee.
Right ankle.
Right foot.
The whole right side.
Of your body.
Notice.
The whole right side.
Of your body.
And notice.
Is there a difference between the sensations?
In the right.
And left sides of the body.
Now bring your awareness to the left side of the body.
Starting at the space behind your eyes.
Bring your awareness to your throat.
Be effortless.
To the center of your left shoulder joint.
Center of your left.
Let it be easy.
Left wrist.
Tip of your thumb.
Allowing the entire body to soften.
Left index finger.
Middle finger.
Ring finger.
Little finger.
Relax the whole body.
Move into your left wrist.
Left.
Left.
Shoulder.
Be effortless.
Draw your attention to your stenum.
Relax.
The left chest.
Be aware of the left chest.
Relax your whole body.
Left hip.
Be aware of your left hip.
Left knee.
Notice your left knee.
Left ankle.
The whole left side of the body.
Now be aware.
Of the whole body.
And right sides.
Of the body.
In the next stage of the practice.
You're going to imagine feeling different sensations.
Once again.
Remember to be effortless.
Imagine that the body is heavy.
Feel as though your whole body is sinking.
Into the earth.
Every part of your body.
Your arms,
Legs.
Chest.
And head.
Are being drawn down.
As if gravity was 10% stronger.
Even the eyes.
Are heavy.
Feel the whole body.
Be effortless.
And feel every fiber of your being.
Sinking down.
Now,
From here.
Feel that the body is completely weightless.
Is weightless.
Arms are weightless.
Whole body is weightless.
Every part of the body.
Your arms,
Legs.
Chest.
And head.
Feel light.
As if they could float up into space.
At any moment.
Even the face feels like.
There is spaciousness behind the eyes.
Just relax.
There is nothing to do.
Nothing to look for.
Be effortless.
And just observe.
The sensations.
Please bring your attention to the breath.
Begin to notice air.
Passing through your nostrils.
Feel it rise smoothly on inhale.
And fall on exhale.
Finally!
Let go of any sense of doing or trying.
For the final few moments of this practice.
You have full permission.
To completely let go.
Into this state.
Deep relaxation.
Before we transition out.
Please take a moment to give thanks to yourself.
For taking the time to practice non-sleep deep rest today.
Feel into a sense of gratitude.
To yourself and your body.
Gradually become more aware of the sounds around you.
Slowly coming back to your breath.
Coming back to your body.
Take your time.
Start to move your body.
Any way that feels good.
When you're ready.
Inhale and roll over to your right side.
And then gradually.
.
.
Taking your time to come to a seated position.
And open your eyes.
The practice is now complete.
