NSDR Relax & Recharge

Take just 9 minutes to reset your mind and body with this NSDR (Non-Sleep Deep Rest) meditation. Designed to help you relax deeply and restore energy, this short practice guides you into a state of calm where your nervous system can recharge. Perfect for a midday break, after work, or anytime you need to release tension and refresh your focus.

Whether you’re new to NSDR or already familiar with deep rest practices, this 9-minute session offers a quick yet powerful way to relax, recharge, and return to your day feeling centered and renewed.

Transcript

Good morning and welcome to this short NSDR meditation designed to cultivate relaxation and positivity as you start your day.

So please find a comfortable position lying down.

Gently close your eyes and take a deep breath in through your nose and then exhale slowly through your mouth letting go of any tension.

As you breathe bring your awareness to this moment.

Allow yourself to feel grounded and present knowing that today is filled with possibilities.

Begin by focusing on the top of your head.

Notice any tension there.

As you breathe in imagine a gentle wave of relaxation flowing over your scalp.

As you exhale let go of any tightness in your forehead,

Your cheeks and jaw.

Allow your face to soften.

Shift your awareness to your neck and shoulders.

Inhale deeply and as you exhale feel your shoulders drop away from your ears.

Imagine a warm light surrounding this area.

Releasing any stress or heaviness.

Move your focus down to your arms.

As you breathe in visualise relaxation spreading through your upper arms,

Legs,

Forearms.

Let them feel heavy and still.

Releasing any remaining tension.

Bring your attention to your chest and back.

Inhale deeply.

Feeling your chest rise.

As you exhale let go of any tightness.

Visualise a warm glow spreading through your heart space.

Filling you with love and positivity.

Now focus on your belly.

Take a deep breath in and as you exhale allow your stomach to relax completely.

Picture any heaviness dissolving.

Creating a lightness within you.

Finally shift your awareness to your legs.

Relax your thighs,

Knees.

With each breath feel your feet becoming heavy and grounded.

Visualise a warm sensation washing over your legs and feet.

Anchoring you to the earth.

Take a moment to notice how your body feels now.

Bathed in relaxation and light.

You are refreshed and energised.

Ready to embrace the day ahead with positivity and joy.

As you take a deep breath in visualise yourself stepping into a beautiful day.

Filled with potential and happiness.

When you exhale let go of any doubts or worries.

When you're ready gently open your eyes and carry this sense of calm and positivity into your day.