10-Minute NSDR | Total Relaxation

This 10-min non-sleep deep rest (NSDR) is a simple, yet powerful guided meditation that has been proven to reduce stress and alleviate anxiety.

NSDR is a form of yoga nidra - a guided relaxation meditation that enables the whole body and the nervous system to deeply relax, and compensate for the lost sleep.

NSDR can elicit changes similar to those of slow-wave sleep by shifting the brain waves from the active beta frequency, to the alpha frequency, then to the deep meditative state characterized by theta frequency.

NSDR is especially important given that even with enough sleep, most people don’t get to experience slow-wave sleep daily. Apart from mimicking the effect of slow-wave sleep, NSDR may also improve the general quality of sleep.

Mild exercise, meditation, yoga, deep breathing, and even nature walks all activate the parasympathetic and directly contribute to our own health. May you emerge from this deep rest practice feeling calm and content.

Restful greetings,
Nikolina

Transcript

Welcome to your non-sleep deep rest for a complete relaxation.

An SDR is a form of Yoga Nidra,

A guided meditation that enables the whole body and the nervous system to deeply relax,

To compensate for the lost sleep and boost the brain power.

In case you've been struggling with focus,

Feeling physically or mentally drained,

This NSDR is about to help you by harnessing the state of deep rest,

Relaxing and resting your body as deeply as during sleep.

And now I invite you to find a position that feels most comfortable and relaxing for your body.

Ideally,

Lie down on your back with your arms and legs away from your body and on your next exhale softly close your eyes and begin to sense the space around your body.

Breathe in and zoom in your attention under the flow of the air through the nostrils.

Next,

Inhale,

Guide your breath all the way down into your belly.

Deep inhale through the nose.

Deep exhale through the mouth.

Slow breath out.

Relaxing your jaw and allowing the shoulders to soften down into the surface beneath you.

And we'll take one more deep breath in,

Releasing any tension from your hips and your glutes.

If your mind wanders off,

Gently guide it back and turning your attention to your closed eyes,

Look deeper into their sockets.

Right cheek,

Left,

Right side of the nose,

Left side of the nose,

Arch of the foot,

Calf muscle,

Reviews

Ohhhmmmm…

Thank you

Morning…before the cat came back. 7/10/25