Hello and welcome to this 10-minute practice of non-sleep deep rest.
The whole idea of this practice is to promote a state of rest and rejuvenation in your body.
So make sure you are very comfortable.
You can lay down either on the floor or on a bed or a comfortable couch.
If you're laying on your back,
You might like to have a support of a pillow or cushion underneath your knees.
You can also be seated in a comfortable chair.
Or somewhere where you feel comfy and settled.
Once you're settled into your space,
Close down your eyes.
Take a deep breath in through your nose.
Through your mouth,
Let it go.
Again,
Like that big breath in.
Exhale.
One more time,
Deepest breath yet,
Inhale.
Through your mouth.
Breathe out.
Now seal your lips.
And allow your breath to move easily on its own.
Bring all of your awareness now to your ears,
To your sense of hearing.
Allow your ears to open up and welcome in.
All of the sounds around you right now.
Notice sounds that are way off in the distance.
And those that are closer towards you.
Perhaps noticing sounds even in the room that you're in.
And now having noticed and welcomed all of those sounds.
Allow them to drift off into the background.
Now bring your awareness to the sense of weight of your body.
Notice the parts of your body that touch the ground or your chair or props.
And as you sense the gentle pull of gravity.
Could you allow yourself to let go into it any amount?
Now we'll come through a few rounds of a breathing exercise known as the physiological sigh.
For this one,
You'll take a deep breath in through your nose,
Pause,
Then an extra sip in through your nose and follow that by a slow exhale through your mouth.
So empty out to begin.
A deep breath in through your nose.
An extra sip in.
Through your mouth,
Exhale.
Again,
Like that,
Breathe in.
Pause,
Extra sip in.
Through your mouth,
Let it go.
Three more like that,
Deep inhale.
Extra sip in.
Through your mouth,
Exhale.
Last two,
Breathe in.
Extra sip in.
Through your mouth.
Last time,
Inhale.
Extra sip in.
Through your mouth,
Exhale.
Now just one time,
A big breath in.
Audible sigh.
Let it go.
Sense again now the weight of your body.
Now gather your awareness like a little golden light.
To the center of your chest.
Allowing the center of your chest to warm up with this golden light.
And gently shifting awareness to the right side of your chest.
Your right shoulder.
Your upper arm.
Your forearm.
Your right hand.
Sense now your whole right arm.
From your shoulder to the tips of your fingers.
And could you allow your whole right arm to let go a little into the gentle pull of gravity?
And gather awareness back to the center of your chest.
To the left side of your chest.
Your left shoulder.
Your left upper arm.
Your left forearm.
Your left hand.
Expand now to take in your whole left arm.
And as you sense your whole left arm.
Could you allow it to soften,
To let go?
Awareness back to the center of your chest.
To your abdomen.
To your tailbone.
To your right hip.
Your right thigh.
Your lower right leg.
Your right foot.
Expand to take in your whole right leg.
And allow this whole area of your body to soften and to let go.
Gently gather awareness back to your tailbone.
And to your left hip.
Your left thigh.
Your lower left leg.
Your left foot.
Sense now your whole left leg.
Allowing your left leg to soften,
To let go any amount.
Now welcome both legs into your awareness.
As well as your legs,
Welcome your pelvis.
Welcome also your lower back and your abdomen.
Your upper back and your chest.
Welcome now your hands and arms.
And now welcome your head.
Now focus your attention on the muscles of your face.
Softening the muscles of your face.
Your eyes.
Your temples.
Your jaw.
Now like a gentle wave moving downward through your body.
Scan your awareness from your head downward through your body.
The sweeping motion a few times.
Gently scanning awareness downward from your head towards your feet.
And now expand awareness to take in your whole body.
Sensing your whole body resting.
Gently take a deeper breath in.
Through your mouth,
Let it go.
You can rest here a little longer.
When you're ready,
Gently blink open your eyes.
Your practice is now complete.
