Non-Sleep Deep Rest (NSDR) To Reset After A Taxing Day

Non-sleep deep rest or NSDR is a beautifully restorative practice that can help you reset after a taxing day, or wind down to ensure a better night's sleep. It's integral to restoring and recalibrating, giving your brain the rest it would receive from a good sleep, but without having to fall asleep. Note: it is not a replacement for sleep - that will always be the best way to restore, reset, and rejuvenate. But NSDR can be used when you're feeling stressed, overwhelmed, anxious, or running on high alert. It can be used to dial back your stress response and create a sense of calm in your day. Use NSDR for any of the following:
Lower stress and anxiety by shifting out of fight-or-flight
Restore mental clarity and focus
Ease physical tension without needing to fall asleep
Support better sleep quality later that night
Recover energy during a midday slump

Transcript

Non-sleep deep rest is one of the most effective ways to decrease feelings of stress, To ground into your body and completely reset. Join me now if you've had a taxing day and need to unwind. This is the perfect practice for you and it'll only take a few minutes of your time. Settle in, Find a comfortable position lying down or seated and gently close down your eyes or lower your gaze. We're going to give your nervous system the chance to dial down and experience a sense of safety by extending the exhale of your breath. A longer exhale slows down your heart rate, Which in turn communicates via the vagus nerve that you don't need to be on high alert, That it's okay to soften and let go. Start by bringing gentle awareness to the breath. Breathing in and out through the nose for the duration of the practice. If you need to use your mouth then try and breathe in through the nose and out through the mouth. By expanding the belly outwards as you breathe in through your nose. And as you exhale, Just softly letting go of the breath. Breathing in through the nose and expanding the belly. And exhale just to soften and let go. Breathing in through the nose as the belly expands. And let the exhale release any tension in the body. Breathing expansively on that inhale. And letting the body soften on the exhale. Now staying with that cadence of breath, We're going to scan the body and as we cover each part of the body, I want you to focus on relaxing that body part. Let it soften with the breath. And you're going to bring your awareness to your feet, Just allowing the feet to soften and relax. Bring your awareness to your ankles, Allowing your ankles to soften and relax. Stay with the breath. Bring your awareness to your calves, Allowing your calves to soften and relax. Bring your awareness to your knees, Allowing your knees to soften and relax. Bringing your awareness to your thighs, Allowing your thighs to soften and relax. Bringing your awareness to your hips, Allowing your hips to soften and relax. Bringing your awareness to your belly, Allowing your belly to soften and relax. Bringing your awareness to your ribs, Allowing your ribs to soften and relax. Bringing your awareness to your heart space, Allowing your heart space to soften and relax. Bringing your awareness to your lower back. Allowing your lower back to soften and relax. Bringing your awareness to your middle back. Allowing your middle back to soften and relax. Bringing your awareness to your upper back, Allowing your upper back to soften and relax. Bring your awareness to your shoulders, Allowing your shoulders to soften and relax. Bring your awareness to your arms, Allowing your arms to soften and relax. Bring your awareness to your wrists, Allowing your wrists to soften and relax. Bringing your awareness to your hands, Allowing your hands to soften and relax. Bringing your awareness to your neck, Allowing your neck to soften and relax. Bringing your awareness to the back of your head, Allowing the back of your head to soften and relax. Bringing your awareness to the crown of your head, Allowing your crown to soften and relax. Bringing your awareness down into your forehead, Allowing your forehead to soften and relax. Bringing your awareness to your cheekbones and your jaw, Allowing them to relax. Bringing your awareness to your mouth, Allowing your mouth to soften and relax. Bring your awareness to your eyes and eyebrows, Allowing your eyes to soften and relax. Just bring your awareness to the entire body from top to bottom and feeling that sense of relaxation. Allowing that softness to help the body feel as though it's melting into the floor. And bringing your awareness back to your breath. And that expansive inhale. And that's softening exhale. You're going to take one last breath in your own rhythm. And when you're ready you can start gently wiggling your fingers and your toes Maybe moving the body around, Rolling your shoulders. And when you're ready, Lifting your gaze or opening your eyes. There is a state between wakefulness and sleep where your brain can repair and recalibrate. And this is the practice that takes you there. Thank you for being here. My name is Kat Stott from The Physical Evolution. Come back again soon for more NSDR practices, For breathwork, Meditation and general feel-good vibes. I hope you have a wonderful day further. Go gently.