NSDR | 60 Minute Deep Rest

Struggling with insomnia, anxiety, a restless mind, or difficulty switching off? This 60-minute NSDR (Non-Sleep Deep Rest) practice combines breath awareness, progressive relaxation, and a gentle body scan to help you slow down, release tension, and deeply rest.

You’ll be guided gradually through the body before moving into a soothing colour visualisation, allowing a calming colour to flow from your feet through your whole body. My voice then gives way to delta wave music, leaving plenty of space for continued relaxation.

Supportive for sleep, insomnia, anxiety, stress, overwhelm, ADHD, and a busy mind, as well as times when you need deep restoration without needing to sleep.

Best time to listen: before bed, during night-time or early-morning waking, as an afternoon reset, after a stressful day, or anytime you need deeper rest.

Delta Binaural Beats music by Matt Moore

Transcript

Welcome to this 60-minute breathing and deep body scan relaxation. Which is known as NSDR. Non-sleep. Deep rest. Find in a comfortable lying position if possible. If not Seated. Will be absolutely okay. Allow your eyes to close. And notice your breath. That gentle flow. Of the inhale. And the softening. As you exhale. And now deepen your breath. Fully inhale. Allowing the belly and chest to expand wide. And as you exhale. Feel a wave of relaxation. Sweeping. Over you. And decay. Breath in. And exhale, Letting go. As you breathe in, Taking in fresh oxygen. And as you exhale allowing the body to relax and soften. And maybe this time as you breathe in. Hold for a moment at the top of the inhale. And releasing. And letting go. And a once in a while. Breath. Holding. And releasing. Breath now, Returning to its natural pace. Notice how the whole of the body feels now. You and then bring your attention. To any sensations at the top of the head. And down to the eyes. Noticing any small movements. In the eyes. Awareness down to the nose. Feeling the slight sensations of air. Moving in. And die. With your breath. Noticing how the back of the head feels. Against the surface. That it's touching. Feeling the way. Of the head. Awareness to the ears. Noticing any sounds you can hear outside your room. And now inside your room. Allow everything. To end. As little waves. Of relaxation. Allowing those sounds to take you deeper. And deeper down. Deeper and deeper. Into a state. Of relaxation. Moving your awareness down to the shoulders. Perhaps they've been carrying more than you realize. The things to do. Or the pressure you sometimes place upon yourself. And as you breathe out, Allow some of that weight. To soften. Take a deep breath in. Away. And now down to the chest. Feeling the lungs. Expanding. And releasing. You and to your heart. The fall. That has carried you. Through moments of joy. Moments of difficulty. And everything in between. Feeling a sense of gratitude. For all that ends. Has carried you through. And scurrying down. Digestive system. And all your vital organs. Thanking them for all the work. That they continue to do for you. Every single day. Day. Breath in. God. Always. Awareness Day. Your likes. To the knees. Lower legs. And feeling grateful for your legs. For having taken you so many places. Over the years. And scanning down to the anchors. Feet. And toes. They deserve to flee. Relax. Now beginning to draw your awareness. Slowly back up through the body. Imagining or just knowing. That a color is coming in through your feet. And toes. It may be your favorite color. Or perhaps the first colour that comes to mind. Visualise or just know that this colour a swirling in gentle. Subtle emotions. Around your feet. Allowing it to travel upwards through your ankles and lower legs. And as it does. It flows into every cell. And bring in a sense of warmth. Balance. And ease. To use to travel over your knees. And into your upper legs. Through the hips. And the belly. Flowing up. Around your digestive system. And vital organs. Filling the lungs. And the heart. With each breath. Continues to spread across the shoulders. And flowing down through the arms. To the hands. And all the way down. Your fingertips. Breath in. Away. This light used to spiral. Back up to the shoulders. Swirling around. And allowing any tension. Or discomfort. To melt. Away. Replacing with softness. And ease. Breath. And. . . Awake. Light. Traveling. Up the neck. Face. Colour flowing through the twists. And turns. Of the mind. Reaching. Into every cell. And space. As it travels all the way up. To the top. Of the hand. Your whole body. Filled with this colour. From the top of your head. To the tips. Of your toes. Allowing this color to flee hell. And balance. Your body. Breath. End. Away. Her hand. Huh? Away. You you you you you

Reviews

Today is my 400th day of using this app and this is definitely the most relaxing meditation I’ve done. Your voice is lovely,. Thank you for this!