Welcome to this short NSDR practice,
Non-sleep deep rest or yoga nidra.
This practice can be done lying down or seated.
Ensure you're comfortable,
You're warm and you're fully supported.
Begin to settle.
Close down your eyes.
Widen the scope of your vision out to the side of your eyes.
Now go inside and tune into the body.
Listening to the sensations of what's happening inside.
Some cues may be loud and will draw your attention in.
Try to search for the subtleness.
Releasing and letting go.
Now bring your attention to your breath.
Taking a big breath in through the nose and let it out through the mouth.
Again,
Big breath in.
Expand your lungs.
Side out,
Let it go.
Now close off your mouth and find a steady and consistent breath through the nose.
There is nothing to do or to say in this moment.
Letting go of thoughts.
Release any stagnant tension still lingering.
Soften any rigid edge.
See if you can notice a sense of freedom in the chest.
The heart space is open and soft.
We'll now draw attention to the body through a process called rotation of consciousness.
To begin,
Draw your attention to the right side of the body.
Sensing,
Visualizing the right side of the body.
Right hand thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
All five fingers.
Palm of the hand.
Back of the hand.
The whole right hand.
Wrist.
Elbow.
Upper arm.
Whole right arm.
Right ribcage.
Right waist.
Hip.
Upper leg.
Knee.
Lower leg.
Ankle.
The whole foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All five toes.
Top of the foot.
Sole of the foot.
The whole right foot.
The whole right side of the body is heavy and soft.
Drawing your attention to the left side of the body.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
All five fingers.
Palm of the hand.
Back of the hand.
The whole left hand.
Wrist.
Elbow.
Upper arm.
The whole left arm.
Left ribcage.
Waist.
Hip.
Upper leg.
Knee.
Lower leg.
Ankle.
The whole left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All five toes.
Top of the foot.
Sole of the foot.
The whole left foot.
The whole left side of the body is heavy and soft.
Relaxing and drawing your attention to both feet.
Calves.
Back of the knees.
Thighs.
Right glute.
Left glute.
The whole spine.
Shoulder blades.
Neck.
Ears.
The whole head.
Eyebrows.
Forehead.
Inside of the nostrils.
Lips.
Right cheek.
Left cheek.
Tongue.
Teeth.
The whole head.
Whole body awareness.
Whole body awareness.
Whole body awareness.
Whole body awareness.
Now bring your awareness back to your breath.
Follow the gentle tide of your breath without altering it.
Joining in the gentle rise and fall of your cellular energy.
The practice is now complete.
Begin to visualize your body within the space you're in.
Rooting your awareness back into the present moment.
Slowly reawaken the physical body,
Bringing movement back into your hands,
Toes,
Wrists,
Ankles.
Be intentional with your movement as you come back into the here and now.
Take a moment to ground before you reenter your day.
Thank you.
