Hey,
It's Cyrus.
Welcome to this smooth and efficient non-sleep deep rest yoga nidra style session.
You can use this to ease into sleep more deeply,
Or it can be a midday nap style reset and recharge of your nervous system.
Either way,
Start off by lying down in a comfortable position,
With your arms by your side and your legs straight out.
And just beginning by taking a deep breath in through the nose,
Holding the breath for a couple moments,
Feeling your body as you hold your breath,
And releasing it slowly out through the mouth.
Let's do two more like that.
Finding a rhythm,
Breathing really deep in through the nose,
Filling up the diaphragm,
Holding,
Feeling the energy running up and down the body as you hold,
And slowly letting it go.
Doing great,
Deepest one yet,
Breathing in through the nose,
Filling up the entire body head to toe,
Holding and feeling fully present with your body.
And the slowest release yet,
Letting it go in slow-mo out through the mouth.
Relax,
Release,
Return your breath to normal and settle into stillness now.
Decide that you're going to maintain a consistent stillness as you ease into a comfortable and sustainable position.
Begin by setting an intention for this short session,
Whether it's to recharge fully,
To heal completely,
Or to sleep deeply.
Setting it now and stating it three times in your mind or whispering it out loud in the present tense now.
Feeling yourself energetically aligned to that intention,
Like all of your energy is pointing in the direction of where you want to go.
And letting thoughts drop and drift away whenever they arise throughout the session as you bring your attention like a spotlight to the tip of your nostrils,
Noticing the airflow as it comes to you and flows at the tip of your nostrils.
The tiny detailed sensations of oxygen inhaling and exhaling at that small spot at the tip of the nostrils.
Notice the tip of your tongue,
The top of your tongue,
The bottom of your tongue,
The root of your tongue,
And all the sensations within the mouth,
The details that you notice.
Moving your attention to the jaw,
The front of your neck,
Your collarbone,
Your right shoulder,
Your right elbow,
Your right wrist.
Feeling the right palm of your hand and your right thumb,
Right index finger,
Middle finger,
Ring finger,
Pinky finger.
Switching your spotlight over to the left pinky finger,
Left ring finger,
Middle finger,
Index finger,
And your left thumb.
The left palm of your hand,
Left wrist,
Left elbow,
Left shoulder,
Your upper back,
The right side of your chest,
The left side of your chest.
Your upper abdomen and solar plexus area,
Your middle back,
Your lower belly,
And your lower back.
Your pelvic floor,
Your right hip,
Your right knee,
Right ankle,
The right sole of your foot,
Your right big toe,
Second toe.
Third toe,
Fourth toe,
Fifth toe,
Your left little toe,
Your left fourth toe,
Third toe,
Second toe,
Big toe.
The left sole of your foot,
Dropping thoughts and staying with the details of your left ankle,
Your left knee,
Your left hip.
And now feeling both your legs and feet at the same time,
Not thinking but just dispersing your awareness into the details,
Sensations,
And vibrations running up and down the legs and feet.
Siphon your attention up into the arms and hands and isolate the arms and hands with your spotlight now,
Letting everything else fade into the background as you relax and release your consciousness into your arms and hands.
Aware of the details and sensations of aliveness that decorate your arms and hands.
And now letting it rise up further to the front of your neck,
The back of your neck.
Feel yourself moving smoothly and instinctively now to the back of your head,
The top of your head,
The forehead,
The eyebrows.
The eyes.
Relaxing the eyes and eye muscles.
Moving to the temples.
The ears.
The cheekbones.
Relaxing the face,
The tongue,
The jaw.
Letting the breath come to you and wash down like a wave,
Opening the chest and stomach.
Opening and relaxing the limbs.
Opening the back of the body as it sinks effortlessly into the support that cradles you.
Feel the sensations of your body head to toe now as each breath opens you into a subtly more vivid state of relaxation and presence.
Feel the energy of the body as though it's having a conversation with itself.
Healing,
Restoring and opening all by itself in this state.
And as you feel your entire body,
Incorporate an awareness of all the sounds that surround you.
Feel yourself entering a state of harmony with the soundscape that surrounds you.
Allowing yourself to flow,
Feel and sync up with the details of the sounds as far as they stretch into the distance.
Visualize yourself as the most relaxed,
Loving and open version of yourself.
Your energy perfectly aligned to your original intention.
Resting in this state of awareness for just another moment,
Allowing whatever arises to simply drift away as you rest in the depth of what you've cultivated.
And when you feel ready,
Allow yourself to either drift off into a deeper rest or to reawaken at your own pace.
Remember to repeat this practice regularly to create a cumulative benefit and regularly restore your nervous system through deep and conscious rest.
