Namaste.
I'm Rosalie and welcome to this short NSDR meditation.
That's non-sleep deep rest,
Also known as Yoga Nidra.
You will be guided to deeply relax,
Whilst keeping your mind awake and alert.
To begin,
Lie down and find your most comfortable position.
Use any props you might need to feel warm and cosy.
Perhaps a blanket on top of you or something to cover your eyes.
Just make sure your body feels completely at ease.
Now take a big inhale.
Side out.
And again.
One more.
Allow your lips to come together,
Breathing in and out through your nose.
With every exhale,
Allow any tension to drain from the body,
Sinking deeper and deeper into the support beneath you.
Let any momentum from your day drop away.
Let go of thinking and planning and drop into feeling,
Listening.
Now silently repeat the intention for this session to yourself.
I rest deeply within myself.
Repeat this once again and feel it through your whole being.
I rest deeply within myself.
We will begin now to rotate our awareness through different parts of the body.
Just relax and listen to my voice.
Let your attention flow to each part of your body as I name it,
Creating a cascade of relaxation through your whole being.
Bring your awareness to the top of your head,
The centre of your forehead,
Both eyes and all the little micromuscles behind the eyes,
The cheeks,
Both ears,
The tip of your tongue,
The root of your tongue and inside both cheeks.
Your lips.
Your chin.
Your jaw.
Your whole face and scalp.
Tingling with sensation.
The centre of your throat.
Your heart space.
Both shoulders.
Upper arms.
Elbows.
Lower arms.
The wrists.
Palms.
Both thumbs and all ten fingers.
The wrists.
Elbows.
Shoulders.
Your heart space.
Belly.
Pelvic bowl.
And sacrum.
Both hips.
Thighs.
Knees.
Lower legs.
The ankles.
The soles of your feet.
The big toes.
And all ten toes.
From the crown of your head to the tips of your toes.
Your whole body resting deeply by keeping your mind awake and alert.
Notice a natural flow of the breath in the body.
Notice the sense of expansion as you inhale and softening and release as you exhale.
Waves of breath flowing in and out.
And without altering the breath,
Counting down from ten to one.
With each number shifting into deeper states of relaxation.
Inhale ten.
Exhale ten.
Inhale nine.
Exhale nine.
Continue down to one in your own count.
Now let the counting go and bask in this feeling of complete relaxation like you're sinking into a comfy chair,
Resting deeply.
Now bring your awareness back to the intention you set at the beginning of this meditation and silently repeat it to yourself.
I rest deeply within myself.
Repeat this once again and feel it through your whole being.
I rest deeply within myself.
And it's time now to come fully back into your body.
Fully back into your space.
But know that this feeling of deep rest is always here waiting for you.
It's just a few breaths away.
But for now,
Take a nice big inhale and sigh it out.
And when you're ready,
Slowly begin to awaken the body.
In your own time,
Gently moving your fingers,
Your toes.
Might you notice any shifts,
Any benefits you might have cultivated within yourself during this short practice.
And perhaps set an intention to carry any of these benefits with you into the rest of your day.
Thank you so much for practicing with me today.
Have a wonderful day.
Namaste.
