Hello,
This is Anne,
And welcome to this short,
Non-sleep deep rest practice for full body relaxation.
Laying down on your back or on your side,
Whatever is more comfortable for you.
Taking the time to support your body with pillows and props so you can be completely comfortable.
Covering yourself with a blanket if you wish,
And perhaps also covering your eyes.
Are there any small adjustments you can make to be even more comfortable?
Taking two sips of air through your nose,
And exhaling with a sigh.
Two more times like this,
Allowing the sigh to be long and loud.
Allow now an intention for your practice to arise,
Phrased as a short,
Positive statement.
You might consider the intention,
I feel completely relaxed and at peace with myself.
Repeat your intention three times now.
Invite your attention to flow around your body.
You can imagine a river of pink light flowing from place to place,
Following the sound of my voice.
Begin at the throat,
Jaw,
Tip of the tongue,
Root of the tongue,
Roof of the mouth,
Lower teeth,
Gums,
Upper teeth,
Gums,
Inside of the right cheek,
Inside of the left cheek,
The whole mouth,
Left nostril,
Tip of the nose,
Bridge of the nose,
The sensation of breath through your nose,
Ear,
Folds of the ear,
Ear canal,
Folds of the ear,
Ear canal,
Right eye,
All the little muscles behind the eye softening,
All the little muscles behind the eye softening,
Cheekbone,
Between the brows,
Mind's eye center,
Inside the throat,
Base of the throat,
Heart center,
Right part of the chest,
Right shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Back of the hand,
Thumb,
First finger,
Second finger,
Third finger,
Little finger,
Palm,
Wrist,
Forearm,
Elbow,
Left side of the chest,
Left shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Back of the hand,
Thumb,
First finger,
Second finger,
Third finger,
Little finger,
Wrist,
Forearm,
Elbow,
Shoulder,
Heart center,
The whole ribcage,
The whole ribcage expanding when you inhale,
Right shoulder blade,
Left shoulder blade,
Back,
The whole spine,
Lower back,
Ankle,
Heel,
Sole of the foot,
Toe,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Right hip,
Whole right leg,
Ankle,
Heel,
Sole of the foot,
Top foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little bone,
Sacrum,
Spine,
The whole body buzzing with sensation.
Notice your breath,
How it flows effortlessly.
On your next inhale,
Notice the coolness of the air as it travels through your nose.
On your next exhale,
Notice how the air is warmer than before.
Begin to count your breaths down from ten,
Nine,
Exhaling,
Nine.
Continue at your own pace down to zero.
If you get lost,
Simply start again from the beginning.
Feeling the support of the ground along the back,
Feel how supported you are.
You might deepen your breath a little now,
And perhaps bring some movement to your body,
And gently swaying your knees from side to side.
If you have an eye covering,
Removing it now and keeping your eyes closed.
You can place your hands over your eyes and feel their warmth.
And with your fingers slightly apart,
Fluttering your eyes open,
And allowing them to get used to the light slowly,
Come to a sitting position.
Thank you for practicing with me today.
