Hello,
And welcome to this non-sleep,
Deep rest practice.
I invite you to lie down,
On a bed or the floor,
And perhaps cover yourself with a blanket.
Just get comfortable,
And settle in,
Let the weight of the day gently dissolve.
There's nothing to fix,
Nowhere else you need to be.
This is your time to simply rest,
Recalibrate,
And allow the body and mind to support you in ways that go beyond thought.
Take a moment to let the world soften around you,
Like the way light melts into dusk.
There's a quiet magic in pausing,
And you've arrived in this moment to embrace it.
So,
Just checking that you're comfortable,
Flat on your back,
If that's comfortable for you,
With your legs uncrossed,
And your arms resting by your sides,
Palms facing up.
Feel the surface beneath you,
Holding your body fully,
Effortlessly,
And allow the eyes to gently close.
Take a deep breath in through your nose,
Feeling the cool air enter your body,
And gently exhale through your mouth,
With your lips pursed,
So you're slowing down the out-breath.
And as you do breathe out,
Let go of any tension.
A deep inhale through the nose,
And a long slow exhale through the mouth,
Lips pursed,
Extending the out-breath,
Just a little.
And feel your body sinking deeper into the surface you are lying on,
Deeper into stillness.
Now let's focus on your breath,
Not to control it,
Just to observe it.
Notice the natural rhythm of your inhale and exhale.
Feel the cool air as it enters your nostrils,
And feel the temperature change as it leaves.
Let your attention rest on the subtle pause between the inhale and exhale,
That quiet space,
Like the moment between waves on the shore.
This is where deep rest begins.
We'll move through the body now,
Releasing any held tension.
Bring your awareness to the crown of your head.
Imagine it softening,
As though bathed in warm sunlight.
Move that awareness slowly down to your forehead,
And release any tightness there.
Let it smooth out like calm waters.
Now bring your attention to your jaw.
If you notice any tension,
Allow it to slowly melt away,
And let your tongue rest gently in your mouth.
Feel your shoulders dropping away from your ears,
Heavy and relaxed.
Notice the rise and fall of your chest,
Your breath like a gentle tide.
Bring your awareness to your abdomen,
Softening it completely,
And then let that sense of ease spread into your hips,
Legs and feet.
Feel your whole body heavy,
Grounded and deeply at rest.
Now I invite you to visualize a warm,
Light,
Soft and golden.
Imagine it radiating gently from your heart.
An expanding outward,
With each breath.
This light doesn't need to do anything,
It's simply there.
Steady presence,
A reminder of your innate vitality.
Let the light expand until it surrounds your entire body,
Like being wrapped in a cocoon of warmth and stillness.
Rest here,
In this space,
As the body and mind shift into a state of deep restoration.
For the next few moments,
Allow yourself to drift.
There's no need to follow my voice,
No need to focus on anything in particular.
Simply rest in this stillness,
Knowing that your body and mind are recalibrating effortlessly.
We'll now have 2 minutes silence.
Now let's gently bring awareness back to the breath.
Notice the way it moves through your body.
Feel the surface beneath you once again,
Steady and supportive.
Wiggle your fingers and toes,
Bringing subtle movements back into your body.
When you're ready,
Stretch gently or roll onto your side,
Before coming up to a seated position,
In your own time.
As you return to your day or evening,
Carry with you the quiet simplicity of this moment.
Deep rest isn't something you need to chase,
It's always available,
Just beneath the surface of your busy thoughts.
Thank you for allowing me to guide you in this practice.
May this rest nourish you deeply and remind you of the calm always waiting within.
Return to this practice whenever you want to feel deep rest and recuperate.
Thank you.
