Welcome to this short practice of NSDR,
Or non-sleep deep rest,
Based on the highly effective ancient technique,
Yoga Nidra.
I invite you to find a position lying down if possible.
Have whatever you need to feel really comfortable.
Pillows,
Blankets,
Maybe something to cover your eyes.
Once you feel settled,
Close the eyes,
Feel the points of contact between your body and the support beneath you,
Behind you.
Take a slow deep breath in,
Exhale through the mouth.
Inhale slowly and deeply,
Exhale through the mouth.
For these next moments,
There is nothing to do,
Nothing to fix or change.
You can be just as you are,
Giving yourself this gift of rest.
Feel the natural rise and fall of the belly and the chest as you breathe.
Bring your awareness to your heart center,
The space of the chest softening with your awareness.
Feel yourself moving deeper inside,
Deep inside where there is this wisdom residing,
This wisdom of your heart.
Beyond the intellect,
This part of you knows your deepest truths.
And from this place,
Ask,
What is my heart's deepest desire?
And now we will create a sankalpa by turning your desire into a statement that speaks to it as if it is already true in your life.
If your heart's deepest desire is to live peacefully,
Maybe your sankalpa is,
I am peace in every moment.
Create your sankalpa and repeat it in your mind three times.
Sense the natural flow of the breath,
Feel the air moving across your skin.
Start to allow in the sounds all around you,
Sense them moving in and out of your awareness.
They may be very loud sounds or more subtle sounds.
Silently repeat to yourself,
I am awake and aware.
I am awake and aware.
Move through a rotation of consciousness.
As you hear me name different parts of the body,
I invite you to remain very still as your mind follows.
Become aware of all ten toes,
Sense the soles of the feet and heels,
Tops of the feet,
Ankles,
Shins,
And calves,
The kneecaps and the space behind the knees,
Front and back of both thighs.
Sense the whole pelvis,
Both hips,
Buttocks,
Low back,
Upper back,
And shoulder blades.
Become aware of the belly,
Solar plexus,
Chest.
Sense both shoulders,
Upper arms,
Elbows,
Forearms,
Both wrists.
Sense the palms and backs of the hands,
All fingers and thumbs.
Become aware of the throat and neck,
Jaw,
Lips,
Nose,
Both eyes.
Sense the whole face,
Both ears.
Feel the whole head.
Become aware of the whole body,
The whole body,
The whole body.
Recall your sankalpa,
Repeat it.
Feel your body becoming heavy,
The weight of your body sinking down,
Deeper and deeper in this feeling of heaviness.
Now feel your body becoming lighter,
So light that there's a buoyancy that fills you,
Like your body can float up off of this support beneath you.
Now feel your body finding perfect balance.
There is a harmony always within your being.
This is where peace,
Wisdom,
Joy,
And love reside.
They are always within you.
Sense the darkness on the back of your eyelids.
Imagine a projection of a beautiful red rose.
See a freshly peeled orange,
A golden sunset,
A green mountain range,
A deep blue star-filled sky,
A field of lavender dancing in the breeze,
The light of peace emanating from your entire body.
Become aware of the space around you.
The sounds and sensations welcome you back to this moment.
Feel your body breathing,
The beating of your heart.
Sense your body held and supported.
Deepen your breath as you welcome all of these different sensations into your awareness.
Very slowly,
Move your fingers and toes.
Feel this lightness in every fiber of your being.
Bend the knees to roll over onto one side to assist yourself up to a seat.
Recall your sankalpa,
And again repeat it in your mind.
Take as much time as you need.
When you're ready,
Open the eyes.
Thank you for joining me.
All my love.
