NSDR Insecurity & Lowe Self Esteem

This 25-minute NSDR (Non-Sleep Deep Rest) practice is designed to help you overcome feelings of insecurity and low self-esteem. Through deep relaxation, gentle body awareness, and subconscious rewiring, you’ll reconnect with a grounded sense of self-worth.

You’ll be guided to:
• Calm your nervous system
• Release inner judgment and fear
• Rebuild emotional resilience
• Anchor into safety, strength, and inner value

No previous experience needed. Just lie down, listen, and allow yourself to remember:
You are enough. You are safe. You are already whole.

Transcript

Welcome to this NSDR non-sleep-deep-rest yoga nidra session.

This is designed to help you overcome insecurity,

Rebuild your self-esteem and stop worrying about what others think.

Through deep relaxation,

Affirmations and subconscious rewiring,

You will release fear of judgment,

Reconnect with your inner confidence and shift negative self-talk,

Calm your nervous system and feel grounded in who you are.

Use this session to reset your self-image,

Especially if you often doubt yourself or seek approval from others.

Or make choices based on what other people might think.

Make life decisions based on the fear how others might perceive you.

This session is designed to help you live more from your authentic self and from your heartfelt desire.

No experience is needed,

Just lie down and listen and let go.

Make sure you're comfortable,

Lay down on a bed,

Couch or yoga mat.

You can wear an eye mask,

A light blanket to make sure you stay warm as you will cool down during the relaxation.

Your head slightly supported.

To make sure your arms are resting by the sides,

Palms facing up or down,

Whatever makes you feel more comfortable.

If you like it more comfortable,

Place your hands on your belly.

See whatever works better for you,

Hands on the belly or by the side.

Make sure the legs are relaxed.

Is the back laying down comfortable?

The arms?

Surrender the belly,

Let the belly go.

Let your chest become soft,

Relax the shoulders.

Let your jaws become soft.

Soften the tension around the eyes,

Just relax the eyelids and the temples.

Allow your eyebrows to slide away from each other,

To relax them and then bring your awareness in between the eyebrows,

In the center of your brain,

And try to feel the softness and calmness here.

And if your body feels comfortable,

Let's take a breath in through the nose and exhale through the mouth.

Let everything go,

All we can let go in this moment.

Take another breath in and exhale out.

Just surrender.

And one more time,

Inhale,

Fully inhale and exhale.

Surrender.

Let your body be fully supported by the surface beneath you.

There's nothing you have to prove right now,

Just being here is enough.

Let's become aware of the sounds outside,

Wherever you are,

Without analyzing,

Judging or naming.

Just hear all the sounds around you as far as you can hear,

As you would be listening to music.

Just listen,

Just observe.

Now try to notice the sounds close by,

Again wherever you are,

Just try to hear the sounds close by.

Maybe you can hear yourself even breathing.

Just listen.

Now from the outside world,

We bring our awareness to the inside world.

From thinking and doing,

To feeling and being.

Notice your breath.

Just notice it,

Without trying to interfere,

Notice the rising and falling of the belly.

Just notice the gentle rising of the belly and falling.

Just notice this flow of breathing.

And allow yourself,

With every exhale,

To surrender a little bit more.

Refty,

With every exhale,

To soften the belly.

Give yourself permission to let go.

Give yourself permission to surrender.

Now we're gonna count the breaths,

Like this,

When we inhale we count mentally to 4,

And when we exhale to 6.

We inhale 2,

3,

4,

And exhale 2,

3,

4,

5,

6,

Inhale 2,

3,

4,

And exhale 2,

3,

4,

6.

Again inhale 2,

3,

4,

And exhale 2,

3,

4,

5.

Allow yourself to continue this breathing on your own tempo.

You count in your own tempo that feels comfortable for you.

Remember on the exhale we want ourself to allow to relax deeper,

To surrender,

And slowly let go.

Now let go of the breathing.

Softly we bring our awareness to our intention.

Try to bring your awareness,

Your feeling,

Into feeling how it would feel if you would be completely confident.

Try to visualize yourself being grounded,

Steady from your inner power.

To be confident and to have the feeling of I am enough.

I trust myself and I'm confident.

Try to visualize and see if you can bring in the feeling.

It is safe here to feel what you want to feel.

See if you can feel it in every cell in your body,

In your whole being,

In your whole essence.

And I mentally repeat,

I am confident,

I am enough,

I trust myself.

I am confident,

I am enough,

I trust myself.

I am confident,

I am enough,

I trust myself.

Now let's leave these feelings of security as a seed in our subconscious mind.

And let's move our awareness to travel through the body.

We bring this feeling of confidence,

Of feeling I am enough and I trust myself into every part of our body.

Bring your awareness to the right hand tongue.

Feel the right hand tongue.

Full awareness of the right hand tongue.

When I mention the body part,

We stay at that body part.

We notice it,

We feel it.

And then we move to the next body part.

The only thing you have to do now is just to stay with my voice.

Just follow my voice,

The guidance.

And try to analyze it,

Observe it.

And then concentrate intensely,

Allow yourself to listen as you would listen to music.

Let's move our awareness from the right hand tongue to the index finger.

The middle finger.

The ring finger.

The pink.

Palm of the hand.

Back of the hand.

Wrist.

Lower arm.

Shoulder.

Armpit.

Waist.

Upper leg.

Lower leg.

Sole of the foot.

Top of the foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Allow yourself to feel the whole right side of the body.

The whole right side of the body.

Surrender the whole right side of the body.

Move your awareness to the left hand.

The left hand tongue.

Index finger.

Middle finger.

Ring finger.

Pink.

Palm of the hand.

Back of the hand.

Hip.

Upper leg.

Lower leg.

Top of the foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Awareness of the whole left side of the body.

The whole left side.

The whole left side.

Surrender the whole left side of the body now.

Notice the left side and the right side.

And bring your awareness to the right buttock.

And the left.

The middle of the back.

The right shoulder blade.

The space between the shoulder blades.

The whole spinal column.

The back of the head.

The crown of the head.

The forehead.

Right eyebrow.

Left eyebrow.

Right eye.

Left eye.

Left temple.

Right ear.

Left ear.

Right nostril.

Left nostril.

Awareness of the upper lip.

The inside of the mouth.

The root of the tongue.

The tip of the tongue.

The floor of the mouth.

The space in between the upper and lower lip.

The jaws.

The chin.

The throat.

Right side of the chest.

Left side of the chest.

Heart center.

The whole belly.

Awareness of the whole right leg.

Awareness of the whole right arm.

The whole left arm.

Awareness of the whole front of the body.

Awareness of the whole back of the body.

Awareness of the whole body together.

The whole body is completely relaxed.

We surrender the whole body.

Now bring your attention to the center of your body.

Begin at the base of the spine.

Move up into the pelvis and to your lower belly.

Bring your awareness between the navel and the lower ribs.

And there in the center,

Wherever your awareness stays,

Keep your awareness there.

Between the lower ribs and the navel,

In the center there,

Hold your awareness here.

The solar plexus.

This space holds your confidence and a self-doubt.

Just notice what you are feeling here.

Do you feel any pressure?

Emptiness?

Retention?

Just stay.

Breathe into it.

Breathe into this area with presence,

With kindness.

We inhale into this part and we exhale in this part.

On the inhale we'll feel it opening.

On the exhale soften.

Inhale,

We're bringing energy.

Exhale,

We surrender here.

Continue this breathing into this area.

Allow on the exhale just to surrender this part.

Now move your awareness to your chest.

Gently feel the rise and fall of your breath in the chest.

Bring your awareness to the heart center,

To the heart space.

This area might hold old fears,

Fear of judgment,

Fear of not being enough.

It's okay,

Just breathe with it.

Imagine a soft glow of light in the heart expanding gently,

Making space for acceptance,

For softness and trust.

When we inhale,

We bring acceptance.

When we exhale,

Softness and trust.

So we stay with our awareness here,

Breathing in acceptance,

Softness,

And exhaling for trust.

Feel the openness in your heart when you inhale.

And exhale,

Giving self love and trust.

We move into visualization.

Bring your attention to the mind's eye.

It's spacing between the eyebrows.

Visualize here yourself walking into a quiet,

Open space.

A peaceful room.

The light is gentle.

You feel safe,

Calm and supported.

As you walk into this peaceful room,

In the center of this room is a tall,

Clear mirror.

You step closer and you see yourself standing in front of the mirror.

Visualize seeing yourself in the mirror.

The version you see in the mirror is not filled with doubt,

Not the one who hides or shrinks.

This is your confident self,

Your grounded self.

See the reflection of your version of the grounded,

Self-secure,

Confident self.

This version of you is calm,

Open and strong.

You look into their eyes and they look back at you with trust,

With love,

With presence.

You recognize this reflection as this is you.

Not a future version,

Not someone else,

The real you.

Uncovered behind the layers of doubt,

Insecurity,

The programs.

You gently take a breath and slowly walk into the mirror.

You step into the version of yourself and you become one with the confident self.

The reflection's calm is now in your chest.

The strength of that reflection is in your spine.

And that quiet confidence in your breath.

Feel this calm,

Strength and confidence.

Now bring your awareness to the heart center.

Imagine a soft,

Warm light glowing in the middle of your chest.

And with each inhale the lights become greater,

Broader and brighter.

With each inhale it expands through your whole body.

Feel it spreading into your shoulders,

Your arms,

Your belly,

Your throat,

Your face,

Your spine,

Your hands and feet.

You are now filled with your own light.

Visualize seeing yourself completely filled with your own quiet power.

A grounded presence.

This is who you are beneath the fear.

Let this light settle.

Let it root into your body.

Nothing to do,

Nothing to change.

Just being.

Just being you.

Now that your body is deeply relaxed,

Your mind is open,

Your heart is soft.

Let these words enter gently.

You don't have to repeat them,

Just let them land.

I am secure with myself.

I am safe.

I am enough exactly as I am.

I don't need to prove anything.

I don't need to be more.

Just being is enough.

I am in my power.

I feel powerful.

I feel steady,

Calm and real.

I trust myself.

Even when I feel uncertain,

I know I will find my way.

My worth is not defined by others.

I release comparison.

I release the need for approval.

It's safe for me to take up space.

In my words,

With my breath and my life.

I belong.

I belong in this moment,

In this world.

I grow into deep self-trust.

I'm becoming more secure in myself.

I'm free from the need for approval.

I choose to live from my heart.

I'm safe to be myself.

Now it's time to repeat your intention.

Come back to the feeling of feeling confident,

That you are enough and deep inner trust.

Feel this in every cell in your whole body,

Radiating.

And repeat mentally,

I am confident.

I am enough.

I trust myself.

I am confident.

I am enough.

I trust myself.

I am confident.

I am confident.

I am enough.

I trust myself.

Let these feelings settle in,

Knowing these are your truths,

Deep in your nervous system and your subconscious mind.

Feel the gratitude of feeling confident,

The feeling of being enough and of deep inner self-trust.

Notice how you feel.

If any emotions have surfaced,

That's okay.

You don't need to fix them.

You don't need to understand them.

Just be here with them,

Gently.

Say softly in your heart,

Whatever I feel is allowed.

Whatever I carry,

I can hold with care.

I am here for myself.

Now bring your awareness back to your breath.

Feel the rise and fall.

The breath is always here.

A steady rhythm.

A home inside.

Take another breath in.

Feel the support of the surface beneath you and the weight of your body being held,

Safe and enough.

Slowly begin to deepen your breath.

Just a little.

Let the energy return to your body and start wiggling your fingers and your toes.

And when you're ready,

You can open your eyes.

You are here.

You are whole.

You are enough.

You are confident.

And you trust yourself.

Remember,

Breathe.

Be calm.

Live now.