Namaste.
Welcome.
My name is Kristen and this is a short,
Non-sleep deep rest or an SDR practice to help you get the rest that you need.
The deep rest that you deserve.
NSDR is a scientific name for the deep rest that comes in the state of yoga nidra.
Accessible to anyone,
Anytime,
This practice is used to induce a relaxed calm state instantly.
When the stream of thought flow and brainwave frequency slows down,
A light altered state of consciousness arises.
A blissful sense of floating between waking and sleep where your body and brain can rest deeply.
Surrendering to the body's natural intelligence,
For the body knows how to rest.
The body knows how to heal.
Take a few moments to prepare the body for rest.
Settling into your little cocoon,
A cozy nest of blankets and pillows.
Ensure that the body is supported,
Comfortable,
Warm.
For now there is nothing that you need to do.
Simply find comfort in knowing that you are here.
And now it is time to rest.
Begin by taking a deep breath in through the nose.
And exhale slowly through the mouth.
Again,
Breathing in.
Exhale to allow the whole body to become heavy,
Softening into the support of the earth and props beneath you.
Allow the eyes to become heavy,
Relaxing back and down.
Welcome a sense of the quietude behind closed eyes.
The essence of healing darkness.
Letting go of any tension in the jaw.
Expression on the face.
Soften the tongue.
Notice the ears open,
Listening,
Gently drawn to the frequencies of sound vibrations.
Letting go of thinking.
Paying close attention to just listening.
The sense of hearing heightened.
Welcoming all of the different layers of sounds around you now.
Welcome in the physical presence of the heart.
The rhythmic pulse of unconditional love.
The vibrancy of life itself.
Sensing the energetic presence of the heart.
Expansive,
Radiant,
Global.
Tune into the ancient wisdom that's present here as you welcome in your sankalpa at the altar of your heart.
If you are not working with an intention already,
You might use the phrase,
I am resting deeply to restore balance,
Peace,
And equanimity into my body,
Mind,
And spirit.
I am resting deeply to restore balance,
Peace,
And equanimity into my body,
Mind,
And spirit.
Calling it in.
Affirming it.
As if it existed here already.
What would it feel like?
Whole body resting now.
Awake and aware.
As you allow the mind to disconnect,
Relaxing back into the deep healing rest that it needs.
Begin to imagine or visualize an hourglass.
Take it gently and turn it over.
Begin to watch the grains of sand as they settle down into the bottom of the glass.
Golden flecks,
Trillions of grains of sand.
Now imagine your awareness like the grains of sand redirecting from observing the external world and descending down into your internal universe.
Like trillions of grains of golden sand pouring down into the physical body,
Instilling a sense of presence,
Heaviness,
Peace,
And calm.
Awareness streaming down into the physical body as we begin a rotation of consciousness throughout the body.
Welcome a sense of peace,
Calm,
Presence into each region,
Welcoming sensations just as they are.
Imagine a stream of awareness pouring into the space at the center of the forehead.
Golden awareness at the center of the forehead.
The eyes and behind the eyes.
The center of the brain.
The ears open,
Listening.
The tip of the tongue.
The tip of the chin.
Back of the throat.
Center of the chest.
Right side of the chest.
Shoulder.
Elbow.
Wrist.
Palm of the hand.
And all five fingers.
Thumb.
First finger.
Second.
Third.
Little finger.
The tips of all five fingers.
Palm of the hand.
Wrist.
Elbow.
Shoulder.
Right side of the chest.
Center of the chest.
Over to the left side of the chest.
Shoulder.
Elbow.
Wrist.
Palm of the hand.
And all five fingers.
Thumb.
First finger.
Second.
Third.
Little finger.
The tips of all five fingers.
Palm of the hand.
Wrist.
Elbow.
Shoulder.
Left side of the chest.
Back to the center of the chest.
The heart center.
Navel center.
The right hip.
Knee.
Ankle.
Heel.
Sole of the foot.
And all five toes.
Big toe.
Second.
Third.
Fourth.
Baby toe.
The tips of all five toes.
Sole of the foot.
Ankle.
Knee.
Hip.
Navel center.
Over to the left hip.
Knee.
Ankle.
Heel.
Sole of the foot.
And all five toes.
Big toe.
Second.
Third.
Fourth.
Baby toe.
Sole of the foot.
Ankle.
Knee.
Hip.
Navel center.
Heart center.
Center of the chest.
Back of the throat.
The space between the eyebrows.
Crown of the head.
And the space above the crown of the head.
Sensing,
Feeling the whole body.
Sensing both legs simultaneously.
The whole torso.
Both arms.
Awareness.
Like the grains of sand within the hourglass.
Pouring in.
Filling up the whole body.
Trillions of cells.
Each with their own story of evolution.
Coming together to create this intricate matrix of life and energy within the body.
The whole body heavy.
Present.
Filled with a deep sense of peaceful calm.
Awareness pouring into the whole back side of the body.
The whole right hemisphere of the body.
Filling the whole front side of the body.
And the entire left hemisphere of the body.
The right hemisphere of the brain.
The left hemisphere of the brain.
Sensing the whole body and both hemispheres of the brain simultaneously.
The body like an hourglass.
Filling up with awareness.
Feeling sensations.
Already present sensations.
Vital energies within the whole body.
The whole body deeply resting.
Within the stillness of rest.
Notice the body being breathed.
The body.
Notice what it feels like to be breathed.
The element of air.
Our connection to universal life force energy.
Filling the lungs.
And emptying out.
Observing the completely effortless organic rhythm of the breath.
Sensing the volume of the lungs inflating.
And deflating.
Prana flowing in.
Cells swelling with energy.
And prana flowing out.
Energy dissipating back out into the universal flow of life.
You might imagine all of the cells breathing in.
And all of the cells breathing out.
Whole body breathing in.
And whole body breathing out.
With each breath,
Begin to count down from 10.
With each exhale,
Imagine sinking into deeper relaxation.
Slowing down the brain waves.
And dissolving into the nest of authenticity of who you really are.
Breathing in.
And breathing out.
10.
Letting go of tension.
Breathing in.
And breathing out.
9.
Letting the weight of the world wash away.
Breathing in.
And breathing out.
8.
Relaxing into the essence of who you are.
Deeper and deeper relaxed breath each breath.
Give yourself permission to rest here.
As the breath continues to carry you deeper and deeper into the relaxation you long for.
The deep rest that you deserve.
Resting as spacious awareness.
As if awareness could expand beyond the boundary of the physical body.
Awareness as vast as the open sky.
For you already know how deeply connected we really are to all that is.
For you are timeless.
10.
Letting go of tension.
Breathing in.
And breathing out.
11.
Begin to welcome back in your sankalpa.
I am resting deeply to restore balance.
I am giving balance,
Peace and equanimity to my body,
Mind and spirit.
Allowing your sankalpa to be here now.
Affirming it.
But also knowing that it,
Like you,
Is timeless.
12.
Simmering in deep healing rest.
Allow the nervous system to steep a little while longer.
Absorbing the relaxation you may have cultivated here in this experience of the deep rest discovered here in the state of yoga nidra.
Like a warm cup of tea for your whole nervous system.
13.
Slowly begin to welcome back in a sense of the room around you.
And where you are in the room.
The earth beneath you.
And a humble sense of the sky above you.
Take a deep breath in through the nose.
And a gentle exhale through the mouth.
Begin to count up to 10.
Breathing in.
And breathing out.
1.
Counting up to 10.
With each breath,
Welcome that gentle sense of awakening.
Like coming back to a peaceful waking state after a long time.
You might stay a while longer.
But when you are ready,
Begin to wiggle your fingers and your toes.
Noticing how it feels to wiggle the fingers and toes.
Taking it nice and slow,
You might start to nod the head from side to side.
Maybe even finding a gentle stretch.
If you were just waking up in the morning,
There's no rush.
Knowing that you can carry this blanket of peace and calm with you as you emerge back into your day,
Rested and rejuvenated.
Basking in the therapeutic effects of non-sleep deep breaths.
Knowing that you can come back home to this practice anytime,
Anyplace.
I'd like to thank you so much for joining me today.
If you enjoyed this practice,
Please leave a like,
A comment about what you liked,
Where you are listening from,
Or how this practice has supported you in your life.
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If there is something you would like to hear from me,
Please let me know.
I would love to create content specifically for you.
If you are one of our students in the Transformational Sleep Yoga Nidra Teacher Training here at the School of Living Yoga,
I'd love to hear from you in the comments.
And if you are interested in learning more about our online yoga nidra training,
I will leave a link below and at the end of this video and in the comments.
We have live trainings in Canada and Costa Rica and online trainings with amazing people from around the world who come together and it's truly such a beautiful experience.
Once again I'd like to thank you for this practice as being so transformational for me and my life,
That I feel honoured and blessed to gift it to you.
May you all be happy,
May you be healthy,
May you be peaceful,
May you all be free.
Namaste.
