You are listening to a meditation from Sound Science Soul.
Welcome.
What you are about to experience is called non-sleep deep rest or NSDR.
This is not merely about physical relaxation.
It's a comprehensive rest,
Rejuvenating both body and mind while you stay fully alert and present.
But before we begin,
Take a moment to get yourself fully comfortable.
You might choose to have supports like pillows beneath your knees or head.
You can use a blanket for warmth and comfort and a soft covering over your eyes to block out light.
As you lie down,
Scan your body.
Perhaps there's a subtle adjustment you can make to even become a fraction more comfortable.
Adjust your hips,
Roll your shoulders back,
Or position your arms where they feel relaxed.
And now let's begin.
Draw in a deep nourishing breath through your nose,
Feeling your chest rise.
Pause briefly and then exhale gently through your mouth.
Imagine each breath is sweeping away any remaining tension.
Now take another deep breath in and release and let your breathing return to its natural rhythm.
Start to focus on your scalp.
Imagine a gentle sensation like soft raindrops relaxing your scalp.
This feeling washes over your forehead,
Your eyebrows,
And your eyes as you feel every tiny muscle around your eyes relax.
The sensation moves to your cheeks,
To your nose,
And finally to your lips.
And then you release your jaw,
Letting go of any tension there.
Your entire face is at rest now.
Feel this relaxation pour down to your neck and throat where we often hold so much tension.
Each muscle fiber unwinds.
Every strain dissolves.
Your shoulders,
Also a place where we carry stress,
Now soften and drop.
This relaxation streams down your arms,
Past the elbows,
Down to the hands.
Feel it spreading to each finger,
From thumb to pinky,
Each one surrendering to rest.
Now turn your attention to your chest.
Feel it gently rise and fall with each breath.
The relaxation continues down,
Spreading to your ribs,
Your abdomen,
And your back.
Each muscle along your spine relaxes and aligns.
Your pelvis and hips now sink into the support beneath you,
Cradled and comfortable.
Release any tightness here.
The relaxation continues its journey down your thighs,
Past the knees,
Covering the calves and shins,
And down to the ankles.
Finally it reaches the feet,
Wrapping each toe in a blanket of calm.
With your entire body relaxed,
You're enclosed in a deep state of calm and rest.
Remain here,
Feeling the vast comforting weight of relaxation.
For the next few moments,
Just be.
Let yourself be cradled in this profound stillness.
Feel the rhythm of your heart,
The gentle ebb and flow of your breath.
You are in a sanctuary of peace.
Slowly we'll start to journey back.
Begin by gently moving your toes,
Then your fingers.
Allow this gentle movement to ripple through your feet,
Then your hands.
As you feel ready,
Roll your ankles and your wrists in gentle circles and bring your awareness back to your breath,
Deepening each breath.
When you feel the time is right,
Gently open your eyes,
Letting the room come into focus.
Sit up slowly and stretch if needed.
Transition back to the outer world,
Holding on to the tranquility of this practice.
As you move forward,
Carry this calm with you,
Knowing you can always return to this state whenever you wish.
Thank you for joining this meditation.
Until next time,
Be gentle with yourself and remember the sanctuary of peace that exists within you.
