NSDR | Biohacking | 10 Minutes

This 10-minute NSDR (non-sleep deep rest) meditation guides you into calm through the simplicity of breathing gently in and out through the nose. By focusing on the natural rhythm of your breath, your nervous system may soften, thoughts may settle, and your body can begin to release tension. As you rest in awareness, a short body scan helps you feel grounded and safe, allowing the whole system to shift into a state of deep relaxation.

This practice is especially supportive if you’re feeling overwhelmed, mentally tired, or need a quick emotional reset. Accompanied by soothing delta wave Binaural Beats music, it encourages the mind to slow down and the body to recharge.

When to listen:
Morning — to begin your day with awareness
Afternoon reset — to release stress and refocus after work
Evening — to unwind and prepare for sleep

Music: Indie Music Box – Blissful Healing

Transcript

Inviting the eyes to close or your gaze to soften. Take a deep breath in, Filling your lungs completely. And now exhale slowly, Releasing any tension or weight you may be carrying. Continue to breathe deeply. And with each breath, Feel a gentle wave of relaxation flowing through you. Allowing each breath to nourish your entire being. Awareness to your nose and sensing the cool air entering and the warmth of the breath as it leaves. Begin to draw the awareness to the top of the head and slowly bring your focus down to your forehead and your eyes. Awareness to the back of the head and notice its weight against the surface beneath you. Awareness to the left shoulder and the right shoulder and softening any tension you find there. Moving your awareness to the left upper arm, Elbow, Lower arm, To the hand and all the fingertips of the left hand. Noticing the temperature of the hand and the weight of the left arm. Awareness to the right shoulder, Right upper arm, Lower right arm, Wrist, Fingers, And thumb of the right hand. Noticing the temperature of the hand and the weight of the right arm. Focusing on the chest and the heart space. Awareness to the upper back and the lower back. Feeling supported by Mother Earth. Awareness to the abdomen. Awareness to the pelvis and the hips and your left upper leg. Knee and lower leg. Awareness of the right leg, Upper leg, Right foot and toes. Allow them to rest fully now. As you feel a gentle wave of relaxation flowing past your knees, Through your lower legs, And down to your feet and toes. Taking a moment to rest in this radiance. Feeling peaceful and deeply connected. Begin to deepen the breath. Breathing in, Belly expanding. And breathing out, Releasing. Breathing in, Expanding. And out, Releasing. Begin to move your fingers and your toes. Carrying this sense of harmony with you as you roll onto the side of the body. And gradually make your way up into a seated position.