Namaste.
I'm Rosalie and this is a short NSDR meditation that's non-sleep deep rest,
Also known as Yoga Nidra.
To begin,
Lie down and find your most comfortable position.
Just allow your eyes to blink closed.
As you settle in,
Allow any tension to drain from the body.
With every exhale,
Sinking deeper and deeper into the support beneath you.
Now take a big inhale,
Exhale through the mouth,
Softening and releasing through the forehead,
Your jaw completely letting go,
All of you settling down.
We will begin now to rotate our awareness through different parts of the body.
Allow your attention to one point to the next,
Creating a cascade of relaxation through your whole body.
Beginning in the mouth,
Bring all your awareness to the tip of your tongue,
The root of your tongue,
Your teeth,
The roof of your mouth,
Inside your right cheek,
Inside your left cheek,
The tip of your nose,
Flow of air in and out of the nostrils,
The bridge of your nose,
Your right eye,
Little muscles behind your eye,
The right cheek,
Right ear,
Inside your right ear,
Listening,
The bridge of your nose,
Micro muscles behind the eye,
Left cheek,
Left ear,
And inside left ear,
The center of your forehead,
The center of your throat,
Center of your chest,
Your heart space,
Feeling both sides of your chest at the same time,
Your shoulders,
Palms of your hands,
Feeling both thumbs,
Ten fingers,
The wrists,
Shoulders,
The center of your chest,
Your belly,
Hips at the same time,
Your knees,
Ankles,
The soles of your feet,
Can you feel the tips of your toes,
To the tips of your toes,
Resting deeply,
And feel the body breathing itself in.
Each inhale,
You might imagine trillions of cells,
The whole of you,
Breathing in,
Each exhale,
Trillions of cells,
Breathing out,
Just imagining,
Trillions of cells,
Breathing in,
Filling up,
And as you exhale naturally,
Trillions of cells,
Releasing,
Softening.
Now let it go.
Now take a big inhale,
Exhale through the mouth,
And when you're ready,
Slowly begin to awaken the body,
Little movements with your fingers,
Your toes,
Perhaps circles with the wrists and the ankles,
Whatever feels right in your own body,
And savoring the feeling of deep rest and inner peace that you've cultivated within yourself.
And might you take a moment here to set the intention to carry any of the benefits you might have gained from this short practice with you into the rest of your day.
Thank you so much for practicing with me today.
Once again,
My name is Rosalie and I'm so grateful that you're here on my channel,
Practicing this non-sleep,
Deep rest with me.
