Hello and welcome to your non-sleep-depressed practice.
My name is Oli and I will be your guide.
Non-sleep-depressed originates from the ancient tradition of yoga nidra or yogic sleep.
This meditation technique is a powerful science-supported way to slow down your brainwaves to access the deepest states of relaxation,
Helping you relax deeply and quickly.
It can be practiced at any time of day when you need a moment to restore and recharge or at night.
It may help you have a more restful sleep.
It can help you replace sleep you have lost or fall back asleep if you wake up in the middle of the night.
This meditation will guide you to the border state of consciousness between waking and sleeping into a beautiful meditative state in which you are neither awake nor asleep,
Experiencing deep calm and relaxation.
Your body and mind are at full rest as you simply lie down,
Allowing yourself to fully relax,
Feeling support underneath you,
Finding a comfortable position lying down in a quiet place where you won't be disturbed.
If you are interrupted,
Just return to the practice.
Remain awake by listening to the sound of my voice.
If you fall asleep,
That's okay.
You will still get the benefits.
If the mind wanders and becomes overactive with thoughts and emotions,
Just come back to the sound of my voice and let me guide you.
Let's get started.
Gently close your eyes and inhale deeply through the nose and exhale through the nose.
In and out.
Exhaling fully until your lungs are empty.
Deep inhales followed by long exhales.
Letting the breath just flow like a river.
The river flows by itself.
No need to change anything.
Deep breathing is one of the best ways to lower stress in the body and induce calm.
In and out.
Exhaling through the nose until your lungs are empty.
Releasing any stress or tension.
Sense the contact of your body with the surface you are lying down on.
Just breathe however feels natural to you.
And now I invite you to place your awareness on any sounds in your environment.
Allowing yourself just to accept them without wondering where they come from or why.
Just observing how they pass and go.
Your brain is powerful.
It can directly attend to anything you choose.
Choose to stay in the present moment observing any sounds in your environment.
Now focus on the most distant sounds that you can hear.
Let your sense of hearing radiate outward,
Searching out these distant sounds,
Subtle sounds,
And following them for a few moments.
Move your attention from sound to sound.
Gradually bringing your attention to closest sounds.
Sounds inside the building you're in.
The sounds in the room you're in can be rustling,
The sounds of a refrigerator,
Someone's voice.
Allow yourself just observe without identifying them or thinking what they are.
Let them just be and go as they please.
If it feels good,
Keep your eyes closed throughout the practice.
Tell yourself to remain still during the practice.
But if at any point you become uncomfortable or need to make any adjustments,
Feel free to take care of yourself.
Now let's bring your attention to the sense of inner vision.
With your inner eye visualize the four walls of the room you're in.
The seating,
The floor,
The walls,
The floor.
The surface your body is lying down on.
Feel the support underneath you.
Sense the gravity gently pulling you in,
Melting into the floor,
Feeling fully relaxed.
Visualize your body lying on the floor,
The position of your body,
Your clothes.
Feeling the touch of your clothes on your skin,
Your face.
Feeling your facial muscles gradually relax.
Piece by piece any tension is released from the face.
Rest in this peaceful awareness of your physical body lying on the floor,
Peacefully,
Resting.
You're supported,
You're cared for,
You're safe.
Become aware of your breath again and notice how it moves in and out of your nose without any effort.
Allow your breath to become longer and slower.
Take a long,
Slow inhale followed by a longer,
Slow exhale.
Make your exhale even slower.
Notice the slight pause after the exhale.
Slow inhale,
Even slower exhale and pause.
When you need to inhale,
Feel free to do so.
Rest in the pause where the body is neither breathing in nor out.
Continue breathing this way for two more rounds.
Now I invite you to go back to the natural easy breath,
Releasing any control over your breath.
Now you will move your awareness to different parts of your body as soon as you hear those parts named.
Say the name of the part to yourself silently and feel that part of your body.
Allow your attention to follow the part of the body as soon as those parts are named.
We will begin the practice on the right side.
Right hand thumb,
Second finger,
Third finger.
Fourth finger,
Fifth finger.
All fingers together.
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow.
Upper arm,
Shoulder,
Armpit,
Waist,
Right hip,
Ankle,
Heel.
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
All toes together.
Moving to the left hand side.
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Forearm,
Elbow,
Armpit,
Wrist,
Thigh,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
All toes together.
Right heel,
Left heel,
Right calf,
Left calf,
Right thigh,
Left thigh,
Right buttock,
Left buttock,
Left buttock,
Lower back,
Middle back,
Upper back,
The entire spine,
The entire spine.
Move your attention through your entire spine from bottom to top and top to bottom.
Observe any sensations as you move your attention through your entire spine and just observe,
Just observe.
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right temple,
Left temple,
Both temples together,
Right eye,
Left eye,
Both eyes together,
Right eyebrow,
Left eyebrow,
Right eyebrow,
Both eyebrows together,
Middle of the eyebrows,
Right nostril,
Left nostril,
Right cheek,
Right cheek,
Left cheek,
Both cheeks together,
Right ear,
Left ear,
Both ears together,
Right ear,
Upper lip,
Lower lip,
Both lips together,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Sense the back of your heels,
Thighs,
Shoulder blades,
Arms,
Hands and head.
As you breathe in and out,
Notice how your body is moving in and out of your body.
Take a moment to lie quietly until you feel ready to move.
And when it feels good,
Start by slowly moving your hands and feet.
Take your time,
There is no hurry,
No rush.
When you're ready,
Slowly open your eyes,
Take a full breath,
Notice the space around you and take a moment to thank yourself for taking the time and space to give yourself the practice of inner relaxation and rest.
May this practice support you throughout your day.
May you be healthy and happy.
Thank you for practicing with me.
