Ana -

Linda L.

Roanoke, VA, USA

Relax your entire body through a guided scan to nourish your nervous system and find deep inner calm.

English

Join me as I guide you into deep relaxation in just 15 minutes, in this Non Sleep Deep Rest practice.
This body scan meditation is a little like a guided power nap. It can quickly and effectively release muscle tension and calm your busy brain for a few precious minutes of peace in your day.  
You'll feel rejuvenated and re-focused, ready to get back to whatever you were doing with a clearer mind and energised body. 
Set to a calming soundscape of gentle music and the crackle of an open fire to boost the relaxing vibe.
The more you do this practice, the better you'll get at switching off from the noise around you for a sustained feeling of calm. I hope you enjoy it.
Music soundscape by Alex Dallas.

Non Sleep Deep Rest

Hello I'm Alice and welcome to this non-sleep deep rest practice. Begin by putting your phone on do not disturb and find a quiet place to sit or lie down. Make sure you're warm enough and perhaps get a blanket if you feel you might need it. Take a moment to move your body around until you feel completely comfortable. Now gently close your eyes or soften your gaze. Take one long slow deep breath in and then let it out slowly. Take another long slow deep inhale pause at the top and then let it go. Take one more slow full breath in pause at the top and slowly let it all the way out. Continue to breathe slowly and gently feeling your belly and lower ribs softly rise and fall. Feel yourself supported by the surface beneath you. Begin by focusing attention on the right side of your body. Notice how your right side feels. Relax the top of your right foot and the bottom of your right foot. Soften your ankle. The whole of your right foot is relaxed. Bring your attention to your right leg. Completely soften and relax the front of your right leg. Soften the kneecap. Soften and relax the back of the leg. Soften behind the knee. Your entire right leg and foot. Are relaxed completely. Focus your attention now on the left side of your body. Notice how your left side feels. Let any tension go. Focus on your left foot. Soften all of the toes on your left foot. Relax the top of your left foot and the bottom of your left foot. Soften your ankle. The whole of the left foot is relaxed. Bring your attention to your left leg. Completely soften and relax the front of your left leg. Soften the kneecap. Soften and relax the back of the leg. Soften behind the knee. Your entire left leg and foot are relaxed completely. Both legs, both ankles, and both feet are heavy and soft. Now, bring attention to your hips and glutes. Notice how they feel. Let any tension go. Soften and relax the right glute. Relax the side of the right hip. Soften the front of the right hip and hip flexor. The right hip and glutes are completely soft and heavy. Soften and relax the left glute. Relax the side of the left hip. Soften the front of the left hip and hip flexor. The left hip and glutes are completely soft and heavy. Both hips and glutes are fully relaxed. Now, bring attention to your torso. Notice how your stomach, chest, lower back, and upper back feel. Let any tension go. Feel your abdominals relax. Relax completely. Your internal organs relax and soften. Soften your lower back muscles completely. The area around your spine is completely softened, loosened, and relaxed. Your upper back is completely softened, loosened, and relaxed. Your right shoulder blade is relaxed. Relaxation rolls over the area between your right and left shoulder blades. It completely softens and relaxes. Your left shoulder blade is relaxed. Feel your armpits soften. Feel your collarbone soften. The whole front of your torso and the muscles between each rib are relaxed. Your entire torso is soft and heavy. Now, bring your attention to the top of your right shoulder and right arm. Notice how the whole of the right arm feels. Let any tension go. Your right shoulder softens and relaxes completely. The whole of your right arm is completely relaxed. Your right elbow softens. Your right wrist softens. Your right hand and all of your tendons and ligaments soften. Focus on the palm of your right hand and feel it softening. Soften each finger on the right hand. The whole of your right arm and hand is relaxed. Now, bring attention to the top of your left shoulder and left arm. Notice how the whole of the left arm feels. Let any tension go. Your left shoulder softens and relaxes completely. The whole of your left arm is completely relaxed. Your left elbow softens. Your left wrist softens. Your left hand and all of your tendons and ligaments soften. Focus on the palm of your left hand and feel it softening. Soften each finger on the left hand. The whole of your left arm and hand is relaxed. Both arms and hands are heavy and relaxed. Now, bring your attention to your neck and head. Notice how your neck and head feel. Let any tension go. Feel the front of your neck soften and relax completely. The back of your neck become heavy and soft. All tension is gone and your entire neck is loose and relaxed. Feel your chin soften and relax. Your lower lip soften and relax. Your bottom teeth soften and relax. Your tongue soften and relax. Your top teeth and the roof of your mouth relax completely. Your upper lip relaxes. All tension in your jaw is gone and it feels heavy and soft. The bridge of your nose softens. Your cheekbones relax. All tension in your eyes releases. Your eyes are completely soft and relaxed. Both of your brow bones become heavy and soft. Your forehead is completely relaxed and soft. All of your face is soft and relaxed. Your scalp and the back of your head is completely relaxed. Your entire head is relaxed. Your entire body feels heavy, relaxed and soft. Your whole body is resting completely. Continue to feel the entire body breathing. Each inhale, you might imagine trillions of cells breathing in. Each exhale, trillions of cells breathing out, releasing. Take two sips of breath in now through the nose. And exhale. Exhale through the mouth. And doing that a couple more times at your own pace. Notice what you're feeling right now. Notice what your hands are feeling underneath them. Notice what your legs are feeling underneath them. When you're ready, slowly move your hands and feet. Sensations begin to come back to your body. Begin to notice sounds around you. Notice smells in the air. Savoring the deep breaths that you have created for yourself. And knowing that these practices of non-sleep deep rest are cumulative and gradually nourish the nervous system with a whole host of benefits. The benefits of spending time in the parasympathetic, rest and digest side of your nervous system. And know that you can carry this peace inside of you. This feeling of calm contentment is always available within you. When you are ready, gently open your eyes. Thank yourself for taking time to nourish yourself. And have a wonderful rest of your day or night.