5-Minute Non-Sleep Deep Rest | Tranquil Forest Meditation

Experience tranquil non-sleep deep rest to recharge your energy quickly and effortlessly. Studies have found that listening to natural sounds reduces muscle tension, lowers blood pressure, slows the heart rate, and lowers the cortisol levels.
This 5-Minute NSDR/Yoga Nidra guided meditation is an ideal break in a busy day when you're in need of a quick reset and recharge, but also to set a positive tone in the morning or as an evening relaxation to unwind before bed.

Sometimes the most productive thing that you can do is relax and just 5 minutes can make a world of difference in how we feel.
This short NSDR offeres a quick rest while engaging the body and mind in a conscious relaxation process - similarly to a power nap.

Simply tune in, let go and tap into a state of calm and connection to yourself through this relaxing meditation with forest sounds.

may it bring you calm and refreshment wherever you are.

Namaste,
Nikolina

Transcript

Welcome,

This is a 5 minute non-sleep deep rest.

To start,

Find a comfortable position either lying down or sitting.

Take a deep breath in through your nose,

Slowly exhale through your mouth.

Feeling the cool air,

One more deep breath in,

Exhale it out.

Feeling your chest expand,

Another deep breath in,

Exhale it out.

Shift your focus to your body starting at the top of the head.

Spreading the awareness across the scalp.

Relaxing the muscles around the eyes,

Unclenching your jaw,

Moving the awareness to your shoulders,

Releasing any tension if you are holding it there.

Sensations in your left palm,

Your left thumb,

The first finger,

Second,

And moving the awareness to the right palm.

Sensing the right thumb,

First finger,

Second,

Bringing the attention to your chest,

Sensing your legs,

The left big toe,

Little toe,

The right big toe,

Second,

Little toe.

A picture of a warm golden light glowing above you,

Like the sun on a beautiful morning.

Imagine this golden light replenishing your body,

Your nervous system,

And recharge your energy levels.

Slowly bring your awareness back to the room you are at,

Wiggling your fingers and toes.

Have a wonderful rest of your day.

Reviews

Such a sweet, soft, gentle reset 🙏💖🤗

Sooo peaceful, beatiful soothing voice 🙏 thankyou😘💫🐦💕☺️

This was so peaceful and calming 🙏🏼🪷🥰💞🔋💡😌😌😘🤩thank you so much

I love the birds. Very relaxing even though the finger count is thumb and four fingers. 9/22/25