NSDR 14 Minutes

This Non-Sleep Deep Rest (NSDR) session is designed to guide you into a deeply restorative state using calming guidance and 4Hz delta wave frequency music, known to support deep relaxation, cellular repair, and nervous system regulation.

Perfect for anyone feeling overwhelmed, burnt out, emotionally drained—or for you if you feel you need a boost. This practice helps quiet the mind, soothe the body, and restore your inner balance. Whether you're looking to reset after a stressful day, boost focus and energy without a nap, or wind down before sleep, this short 15-minute

Listen if you are experiencing stress, sensory overload, anxiety, ADHD-related burnout, or simply needing a mindful pause or pick-me-up during the day.

When to listen:
Midday reset, before sleep, or anytime you feel you could use a gentle, uplifting boost

Transcript

Finding the position that works for you with your eyes closed,

Or if you prefer,

Your gaze to a fixed point.

Awareness to my voice and knowing that your mind may wander as minds tend to do.

And when your mind wanders,

Bring the awareness back to my words.

Or to your breath.

Becoming aware of your head.

Your forehead.

Eyes.

Cheeks.

Jaw.

And tongue.

Take a deep conscious breath in.

And as you breathe out,

Relaxing down your shoulders away from the ears.

The upper arms.

Elbows.

Lower arms.

Hands.

Fingers.

And thumbs.

Take a breath in.

And as you breathe out,

Relaxing all the muscles of the upper,

Middle,

And lower back.

Softening the chest,

Ribs,

Belly.

All muscles surrendering of the upper legs.

Knees.

Lower legs.

Ankles.

Feet.

And toes.

Breath in.

And away.

Breathing in.

And breathing out.

Breathing in.

And breathing out.

And you feel supported and safe here.

Allow yourself to release any fears.

Any insecurities that might be weighing you down.

The earth is always there for you.

Protecting you.

Grinding you.

Breath in.

And breath out.

Enjoying the feeling that the earth is giving you.

Releasing anything that no longer serves you.

With every breath out.

And breath in.

Breath out.

When you're ready now.

Begin to be aware of the surface that you're on.

Taking three deep breaths in through the nose.

And out through the mouth.

In through the nose.

Sighing out through the mouth.

And once more in.

Sighing out through the mouth.

And when you're ready,

Gently beginning to open your eyes.

Reviews

Lovely and peaceful! This is going on my favorites playlist. Thank you so much, Sandhya. 🙏🏻💚