In this short session we'll delve into NSDR,
Non-sleep deep rest.
It's also known as yoga nidra or yogic sleep that harnesses the state between wakefulness and sleep to bring about not just relaxation but also revitalization.
Now you'll want to find a quiet space where you can be undisturbed for the next few minutes.
This can be a comfortable chair,
A soft mat on the floor,
Or even your bed.
You can lie down or recline keeping your body in a natural restful position.
If you're lying down you can place a pillow under your knees to support your lower back and or a pillow or small cushion under your head to keep your neck aligned.
Make sure you're warm enough and ready to let go of the external world.
The key is to relax fully without falling asleep.
So let's begin.
Close your eyes gently.
Begin by taking a deep slow breath in and then let it out even slower.
Do this a couple of times.
A deep breath in through your nose if you can and it's comfortable and a long exhale out through your nose or mouth.
You can even exhale with a little sigh.
Breathe in and a longer breath out.
With every breath feel your body becoming heavier.
Relax your whole body.
Now as we move through the body take note of each location.
Breathe into it and on the out breath relax that part of your body.
So focus on your feet.
Feel any sensations here.
Warmth,
Tingling,
Or relaxation.
Imagine a gentle wave of calm starting at your toes slowly unwinding any tightness as it moves through your feet.
Now allow this wave to rise to your legs.
Feel it envelop your calves,
Your knees,
Your thighs.
Notice the weight of your legs sinking deeper into relaxation.
Fully supported and at ease.
Now the wave continues through your pelvis.
Breathe into your hips.
Breathe out slowly relaxing them.
Gently note your backside.
Breathing in,
Relaxing out.
The wave moves into your torso.
It eases through your lower back.
Now through your abdomen.
Feel each location.
Breathing in,
Relaxing out.
Relax your chest.
With each breath your upper body becomes more and more calm.
Releasing tension with every exhale.
Now let the wave reach your head beginning with your jaw.
Relax your mouth,
Your nose,
Your eyes.
Keep your eyes closed.
Let them move to wherever they feel most relaxed.
Relax your forehead.
Allow your head to feel light as if all thoughts are dissolving into this wave,
Leaving behind peace and calm.
The calming energy moves back down to your shoulders.
Relax any tension on the out-breath.
Feel the wave pass through your shoulders,
Down your upper arms,
Your elbows,
Your forearms.
Each part releases tension and sinks more deeply as the wave travels.
Finally,
Feel the wave reach your hands,
Your wrists,
Palms,
And each finger relax fully,
Releasing every last bit of stress.
Your hands feel completely at ease.
With your entire body now in non-sleep deep rest,
Stay here in NSDR,
Floating at the edge of sleep.
Embrace the calmness,
The quiet,
And the comfort of being completely relaxed yet awake.
As we wrap up today's session,
Start to bring gentle awareness back to your body.
Notice the room around you,
The air,
The sounds,
And the surface beneath you.
When you're ready,
You can slowly wiggle your fingers and toes.
You can move side to side just a little bit and gently open your eyes.
Thank you for joining this journey into non-sleep deep rest.
I look forward to guiding you again,
Helping you find peace,
Relaxation,
And rejuvenation whenever you need it.
