Namaste,
I'm Rosaleen.
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 get completely comfortable.
Use any props you might need to feel warm and cosy.
Perhaps a blanket on top of you,
A pillow underneath your head,
Maybe something to cover your eyes.
Doing whatever you need,
Completely at ease,
Completely comfortable,
Letting go.
And we'll begin with 2 sips of air through the nose,
Long exhale through the mouth,
And again.
Allow your lips to come together,
Breathing in and out through your nose,
And with every exhale,
Allow any tension to drain from the body,
Allowing yourself to feel cradled,
Held by the support beneath you.
Let any momentum from your day drop away,
Nothing is required of you here,
No thinking,
No planning,
Just feeling,
Sensing,
Listening.
Drop out of your thinking mind,
Down into your heart space,
Setting our sankalpa,
Our intention for our practice.
Perhaps you're working with your own,
Or you might like to use the intention,
Every day,
In every way,
I'm getting better and better.
Repeat this to yourself and feel it through your whole being as you say it.
Every day,
In every way,
I'm getting better and better.
We will begin now to rotate our awareness through different parts of the body,
Let your attention flow to each part of your body as I name it.
You might imagine a little massage in that part,
See if you can feel just a little energetic massage.
This will create a cascade of relaxation through your whole body.
We will move quickly from one part to the next.
Beginning in the mouth,
Let all your attention gravitate to the tip of your tongue,
The root of your tongue,
The teeth and gums,
The roof of your mouth and inside both cheeks,
Your lips,
The tip of your nose,
The bridge of your nose,
Both eyes and all the little muscles around the eyes,
The cheeks,
Temples,
Both ears and inside both ears.
Listening.
Your senses wide open,
The centre of your forehead,
The centre of your throat,
The centre of your chest,
Your heart space,
Both shoulders,
Elbows,
Wrists,
The palms of both hands,
The back of your hands,
The back of your hands,
Both thumbs,
First fingers,
Second,
Third,
Little fingers,
All ten fingertips,
The wrists,
Elbows,
Shoulders,
The centre of your chest,
Your heart space,
Your solar plexus,
Your navel centre,
The sacrum,
Both hips,
Knees,
Ankles,
The soles of your feet,
The tops of your feet,
The big toes,
Second,
Third,
And little toes,
The tips of all ten toes,
Both legs and feet together.
Resting deeply.
Full body.
Full front body.
Full front body.
Resting deeply.
Full body.
As one.
Sensing the whole body as one.
Effortless.
Resting deeply.
Just noticing the breath in the body without changing the breath and bringing all your awareness back to the soles of your feet and imagine you could breathe from the soles of your feet,
Bringing energy all the way up to the crown of your head and then exhale from the crown all the way back down to the feet.
Breathing up to the crown and down to the feet.
Waves of energy moving up.
Now let it go.
Just resting here in pure awareness.
Full body.
Effortless.
Deeply resting.
Now bring your awareness back to the intention you set at the beginning of this practice and silently repeat it to yourself.
Perhaps it's your own sankalpa or perhaps it's your own body.
Every day,
In every way,
I'm getting better and better.
Feeling this through your whole being as you repeat it to yourself.
Every day,
In every way,
I'm getting better and better.
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,
When you're ready,
Take a nice big inhale.
Sigh it out.
And when you're ready,
Slowly begin to awaken the body.
Now,
In your own time,
Gently moving your fingers,
Your toes,
The ankles,
The wrists.
And 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.
Please come back to this practice anytime you need a short,
Energizing break.
Namaste.
