Non Sleep Deep Rest NSDR Meditation | 10 minute

namaste i'm rosalie and welcome to the short nsbr meditation that's non-sleep deep rest also known as yoganidra you will be guided to deeply relax whilst keeping your mind awake and alert to begin lie down and find your most comfortable position use any props you might need to feel warm and cozy perhaps a blanket on top of you or something to cover your eyes [Music] just make sure your body feels completely at ease now take a big inhale side out and again [Music] one more 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 sinking deeper and deeper into the support beneath you [Music] let any momentum from your day drop away [Music] let go of thinking and planning and drop into feeling listening now silently repeat the intention for this session to yourself i rest deeply within myself repeat this once again and feel it through your whole being i rest deeply within myself we will begin now to rotate our a

wareness through different parts of the body just relax and listen to my voice let your attention flow to each part of your body as i name it creating a cascade of relaxation through your whole being [Music] bring your awareness to the top of your head [Music] the center of your forehead both eyes and all the little micro muscles behind the eyes the cheeks both ears listening [Music] the tip of your tongue the root of your tongue and inside both cheeks [Music] your lips your chin your jaw your w

hole face and scalp tingling with sensation [Music] the center of your throat your heart space both shoulders upper arms elbows lower arms the wrists palms both thumbs and all ten fingers [Music] the wrists elbows shoulders your heart space [Music] belly pelvic ball [Music] and sacrum both hips [Music] thighs knees lower legs the ankles the soles of your feet the big toes and all ten toes from the crown of your head to the tips of your toes your whole body resting deeply by keeping your mind awa

ke and alert now notice the natural flow of the breath in the body notice the sense of expansion as you inhale softening and release as you exhale waves of breath flowing in and out [Music] and without altering the breath counting down from ten to one with each number shifting into deeper states of relaxation inhale ten exhale tense inhale nine exhale nine continue down to one in your own count [Music] oh [Music] [Music] now let the counting go and bask in this feeling of complete relaxation lik

e you're sinking into a comfy chair resting deeply now bring your awareness back to the intention you set at the beginning of this meditation and silently repeat it to yourself i rest deeply within myself repeat this once again and feel it through your whole being i rest deeply within myself [Music] [Music] 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 take

a nice big inhale inside out and when you're ready slowly begin to awaken the body in your own time gently moving your fingers your toes might you notice any shifts any benefits you might have cultivated within yourself during this short practice 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 once again my name is rosalie and i post a new video every week so if you enjoyed this meditation i'd be grateful

if you consider subscribing to my channel and please come back to this practice anytime you need a short energizing break have a wonderful day namaste you