Hello and welcome to the StillPoint meditation. My name is Debbie and today I’m going to be guiding you through a short Non Sleep Deep Rest or NSDR practice.

Settle in to your pose of rest. Get comfy. Close the eyes and begin to take some slow, deep breaths. Breathing slowly, fully in through the nose. And slowly, fully out through the mouth. Continue like this for a few more cycles. With every slow inhale enjoying the sense of filling up, of being replenished by fresh energy. With every slow, sighing breath out feel yourself letting go, body softening, any tension or worries you’ve brought to this practice able to effortlessly melt away.

Taking one more slow full breath in and a final slow breath out then allow the breath return to a soft, natural rhythm in and out through the nose.

Now I’d like for you to take your awareness, your inner gaze to your mouth. And as you do, imagine your inner gaze is a beam of warm light that allows every part of the mouth to soften, relax. Now the tongue, the teeth, the lips, soft, relaxed, the jaw

The nose, right nostril, left nostril.

The eyes and as that beam of warm light reaches the eyes feel them get heavier.

Now the ears, right ear, left

Top of the head, whole head. Relaxed

Chest, the belly, awareness in the belly. Let the warm light of your inner gaze allow everything to soften, relax. The lower back, middle back, upper back.

Right shoulder, upper arm, lower arm, hand, fingers, thumb

Left shoulder, upper arm, lower arm, hand, fingers, thumb

Pelvis. Awareness in the pelvis. Feel the whole area full of warm light. Everything soft, relaxed.

Right thigh, shin, top of foot, toes, sole of foot, back of calf, back of thigh

Left thigh, shin, top of foot, toes, sole of foot, back of calf, back of thigh

Lower back, middle back, upper back, back of the head, top of the head once more

Now see if you can have a sense of the whole body, the whole of the body, head, arms, legs and torso all connected, whole, relaxed

Now let that dissolve and give yourself a few moments in stillness to breathe, to be, to notice how you feel after your practice

And only when you feel ready to start to gently draw yourself back into the space by feeling your feet on the floor, the point of contact where your body meets the surfaces behind and underneath it, the sounds in the room. Begin to stretch, to gently move and yawn yourself awake. Only blinking open the eyes to a soft gaze when you feel ready to.