Welcome to this 10-minute NSDR session.
You can use this protocol for a quick midday break that will help you de-stress,
Boost energy,
And enhance focus,
Or before bed for a deep sleep.
Take a moment to find a comfortable position,
Either sitting or lying down,
And gently close your eyes.
Start by noticing your breath.
Feel in your stomach rise with each inhale,
And fall with every exhale.
Picture a cloud floating right above you,
A nice white fluffy cloud.
Now exhale any worries or thoughts up to this cloud.
Feel these thoughts leaving your body and watch as the cloud absorbs them.
Feeling lighter and lighter after every exhale.
Now watch this cloud full of your thoughts float away,
Getting further and further until you can no longer see it.
Let's do 3 rounds of inhaling through the nose for the count of 4,
And exhaling through thinly pursed lips for the count of 8.
Rest,
Ready,
And inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale.
Breathe normally.
Now move your attention to the body parts I call out.
Observe the sensations you feel,
It could be tingly,
Numb,
Hot,
Cold,
There's no right or wrong sensation.
Just notice and observe,
Starting with the top of your head,
Down to your forehead,
Eyes,
Nose,
Lips,
Jaw,
Front of the neck,
Back of the neck.
On your next exhale,
Let a wave of relaxation wash over your head,
Face,
And neck.
Now focus on your shoulders,
Upper arms,
Forearms,
Fingers.
Move your attention to your chest,
Upper back,
Lower back,
And belly.
Let's do another round of inhaling for 4 and exhaling through thinly pursed lips for 8,
Letting your entire body sink deeper into relaxation.
Ready,
And inhale,
Exhale,
Breathe normally.
Now move your attention to your hips,
Pelvis,
Glutes,
Down your thighs,
Knees,
Calves,
Feet,
And toes.
Let's do 3 rounds of inhaling for 4 and exhaling for 8.
Now letting your entire body flow deeper into relaxation,
Allowing yourself to let go of any tension.
Ready,
And inhale,
Exhale,
Exhale,
Exhale,
Breathe normally.
I now offer you a minute of silence to experience this state of complete relaxation.
There's no need to focus on anything,
No need to try,
Just be.
We are coming to the end of this session,
Begin to bring awareness to your surroundings.
Gently wiggle your toes and fingers,
Slightly bend your knees and elbows.
Rock your hips back and forth,
Then your shoulders.
Gently move your head side to side.
Whenever you're ready,
Open your eyes.
Thank you for joining me,
And thank yourself for dedicating time to your well-being.
Practices like this positively impact every aspect of your life from relationships,
Health,
Wealth,
And much more.
Now go enjoy this life with your newfound peace and focus.
