Welcome to this 15 minute NSDR session.
This is a proven practice to reduce stress,
Sharpen focus,
And support deep rest.
Whether you're in need of energy and concentration,
Or looking for improved sleep,
You're in the right place.
Now take a moment to find a comfortable position,
Either sitting or lying down,
And gently close your eyes.
Bring your attention to the breath.
Feel the temperature of the air entering and leaving your nose.
Cool air in,
Warm air out.
Don't force the breath.
Let the body breathe naturally.
Move your attention to the belly and ribs.
Allow them to expand with each inhale,
And fall with every exhale.
Thoughts will come up,
And that's fine.
All you have to do is observe and acknowledge them.
From there you can let go,
And allow them to float by.
Keep your attention on your breath.
Realize that this time is just for you.
Nothing is needed from you,
Other than being in this moment.
Now tell yourself,
This is my time.
Let's do three rounds of relaxation breathing.
You will inhale through the nose for the count of four,
And exhale through thinly pursed lips,
Or making a shhhhhhh sound for the count of eight.
Ready,
And inhale,
Exhale.
Inhale,
Exhale.
Inhale,
Exhale.
Breathe normally.
Now picture a set of stairs with ten steps.
It can be wooden stairs,
Stone stairs,
Floating stairs,
Whatever you prefer.
Just make sure they're vivid in your mind's eye.
I'm going to count down each step from ten to zero.
And with each step you take,
You're going to sink deeper into relaxation.
Ten,
Take your first step.
Nine.
Ten.
Eight.
Eight.
Eight.
Eight.
Eight.
Eight.
Three.
Feeling heavier and heavier.
Two.
One.
Zero.
You are now completely relaxed.
Allow yourself to float in this state of tranquility.
Now picture a bright ball of light in front of you.
This light can be any size and any color you want.
White,
Blue,
Multicolor,
Anything you'd like.
Imagine this light shining down on the top of your head.
Any area this light touches sends every cell into a deep state of relaxation.
Allowing that area to soften and let go of any tension.
Feel this light moving from the top of your head down to your forehead.
Eyebrows.
Ears.
Eyes.
Nose.
Cheeks.
Lips.
Jaw.
Chin.
Now shining on your entire face.
Moving down to your neck.
Shoulders.
Upper arms.
Forearms.
Wrists.
Palms.
And fingers.
Now shining on both arms from shoulders to fingertips.
Moving to your chest.
Through to your back.
Down to your belly.
The light now spreads through your entire upper body.
Sending waves of relaxation and releasing any tension.
Allowing your upper body to melt into the surface beneath you.
The light floats down to your hips.
Pelvis.
Glutes.
Down to your thighs.
Knees.
Shins and calves.
Ankles.
Feet.
And toes.
The light now grows and illuminates your entire lower body.
Releasing any tension.
The light expands further to cover your entire body.
The warm illumination sends you deeper and deeper into relaxation.
Feeling at ease.
From head to toe.
Let's do another three rounds of our relaxation breathing.
With each inhale you will guide this light into your belly.
And with each exhale you will spread this soothing light throughout your entire body.
In through the nose for the count of four.
And out through thinly pursed lips for the count of eight.
Let's begin.
Inhale.
Exhale.
Exhale.
Inhale.
Inhale.
Exhale.
Breathe normally.
I now offer you a minute of silence to experience the state of complete relaxation.
There's no need to focus on anything.
And 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.
Bend 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.
Sessions like this create lasting change that impact every area of your life.
Supporting your body,
Your mind,
Relationships,
And your ability to thrive.
Now go enjoy this life with your newfound peace and focus.
