NSDR | 5 Minutes | Restore Mental Clarity

This 5-Minute NSDR session helps you reset your nervous system and regain clarity fast. Ideal for a midday mental refresh or unwinding after a busy moment. With gentle breathwork and a short body scan, you’ll feel grounded, calm, and refocused.
A little reset goes a long way.

Transcript

Welcome to this 5 minute NSDR session.

This quick session is designed to calm your nervous system and get you back to clarity and focus.

Use this if you need a midday boost or to unwind from a cluttered mind.

Find a comfortable position,

Either sitting or laying down,

And close your eyes.

Bring your attention to your breath.

Feel your belly and ribs expand with each inhale and settle down with each exhale.

Now let's inhale through the nose for the count of 4 and exhale out the mouth with thinly pursed lips for the count of 6.

On every exhale,

Imagine you're letting go of any thoughts,

Worries,

And distractions.

Doing two rounds,

Here we go.

And inhale,

Exhale,

Inhale,

Exhale,

Inhale,

Exhale,

Inhale,

Exhale,

Inhale,

Exhale,

Inhale,

Now breathe normally.

With every body part I call out,

Notice what sensations you feel.

Hot,

Cold,

Tense,

Calm,

Tingly,

Numb.

There are no right or wrong sensations.

Don't try to change them,

Just observe.

Starting with the top of your head.

Forehead.

Face.

Jaw.

Neck.

Shoulders all the way down to your fingertips.

Hips.

Torso.

Belly.

Hips.

Thighs.

Calves.

Feet.

And toes.

On your next exhale,

Let your entire body melt.

Sinking into the surface beneath you.

Now let's inhale through the nose for the count of 4 and exhale through thinly pursed lips for 6.

Doing two rounds,

Here we go.

And inhale,

Exhale,

Inhale,

Exhale.

Now breathe normally.

As we come to the end,

Start bringing your awareness back to your environment.

Slowly start moving your body.

And gently open your eyes.

Thank you for joining me on this session.

And thank yourself for dedicating time to your wellbeing.

A little truly goes a long way.

Now go enjoy this life with your new found peace and focus.