5 Minute NSDR Reset

Feeling overwhelmed, anxious, or mentally tired? This short 5 minute NSDR (Non Sleep Deep Rest) meditation is designed to calm the nervous system, reduce stress, and help your mind and body reset.

This practice includes physiological sigh breathing, body relaxation, and a gentle heart-focused gratitude practice to support emotional regulation and relaxation.

You may finish this meditation feeling calmer, clearer, and more grounded.

Perfect for a lunchtime reset, afternoon reset, work stress reset, ADHD overwhelm, or anytime you need a short break to relax and reset. Listen daily for stress relief, nervous system regulation, and emotional balance.

Music by Loborio Conti used with gratitude - 432HZ The Deep

Transcript

Welcome to this NSDR five-minute practice. You might like to lie down if possible or sit somewhere comfortable where your body can relax. If it feels okay allow the eyes to close and we'll begin with something called a psychological sigh. A way of breathing that may help to calm the nervous system. We'll be breathing in through the nose and then take a second small inhale through the nose and then a long sigh out through the mouth. Let's do this together now. Breathing in through the nose take another small inhale and a long slow sigh out. Again breathing in through the nose another small inhale and a long slow sigh out through the mouth. One more time. Breathing in another small inhale and a long easy sigh out. Breath now returning to its natural rhythm. Bringing your awareness to the feeling of your body resting. Notice where your body is touching the surface beneath you fully supported. If thoughts come that's okay and if your mind drifts that's okay. Everything is welcome here. Draw your awareness to your feet your lower legs knees and upper legs. Allow both legs to feel heavy, Heavy, Warm and relaxed. Your hips your stomach the chest the head allowing the whole of the torso to soften and sink. Shoulders dropping away from the ears arms heavy and allow your hands, Fingers to soften and relax. Awareness to your neck and your jaw the cheeks eyes forehead allowing the whole of the face to soften body becoming heavier and heavier. The ground is holding you and now beginning to slowly awaken. You might like to allow this to become a small daily practice where you give your nervous system a few moments to rest. My name is Sandhya. Thank you for listening.