NSDR Deep Rest Delta Waves

Are you struggling with insomnia or a restless mind at night? This 30 Minute NSDR meditation combines gentle breath awareness, a body scan, and soothing visualization to help calm an overactive mind and release stress and anxiety.
You’ll be guided through a deep relaxation to help calm the nervous system and settle thoughts. Perfect for anyone needing stillness, focus, or gentle recovery from overwhelm.

Music is Delta Frequencies by Music of Wisdom. Delta frequencies help activate the brain’s slow-wave sleep state, making this practice ideal for those experiencing sleep disturbances, anxiety, or overstimulation. Whether you're having trouble falling asleep, or waking in the night, this session offers a powerful reset.

Best time to listen: Before bed, during nighttime wakeups, or anytime you need deep restoration without needing to fall asleep right away.

Transcript

Allow your eyes to comfortably close and take a slow easy breath in through your mouth and a long gentle breath out in through the nose and out through your mouth and as you continue this deep breathing perhaps you notice the body beginning to soften the shoulders releasing with each inhale allow the belly to expand and with each exhale allow the belly to release and let go softening into this space and you're welcome to continue this deeper breathing or return the breath to your usual rhythm bringing the awareness to the sensations at the top of the head down to the forehead and the eyes noticing if there's any small movements in the eyes awareness to the cheeks and the nose and feel the slight sensations of air moving in and out with your breath feeling the weight of the head and notice how the back of the head feels against the surface that it's touching and the back of the head awareness to your ears noticing what sounds you can hear in the distance notice any sounds you can hear in your room and allow every sound to act as a gentle wave of relaxation taking you deeper and deeper down deeper and deeper down into the surface beneath you and if your mind wanders it doesn't matter bringing your awareness back to my words to my voice and use the words to allow yourself to become more and more relaxed and perhaps you begin to feel a little peaceful too as this relaxation continues to flow down to the mouth the tongue the jaw flowing down to the neck and the shoulders feel the whole body getting heavier comfortably heavy as though you are sinking down and each breath that you take each breath that you take relaxes you more and more awareness to your arms the weight of the arms and all the way down to the hands fingers and thumbs scanning back up the arms to the chest being aware of the lungs expanding and releasing and offer thanks to your breath for nourishing your body and your mind aware of your heart and feel gratitude for its steady rhythm and for its love traveling down to your vital organs your digestive system to your spine and down your legs all the way down all the way down to the tips of the toes feeling gratitude for your legs for their strength and for all the places that they've taken you they deserve to fully relax and now bring your awareness up the same way we went down imagine now you are pulling in your favorite color or a color that comes to mind imagine that color drawing in through your feet traveling up the leg through the pelvis healing and balancing as it travels up to the digestive system filling your vital organs and allow this color to fill up your digestive system your lungs and to be received by every cell of the body as it travels across the shoulders and all the way down the arms all the way down to your fingers and traveling back up the arms to the neck the jaw the mouth and feeling gratitude for the words that you are able to speak allow this light to travel to the nose the ears and the eyes take a deep breath in and release this light travels through the mind filling every tiny space as it travels through the twists and turns of your mind and all the way to the top of the head where we began breathing in and breathing out your whole body is resting feeling gratitude for the support of the earth meeting you fully here there is nothing to fix nothing to do just a gentle awareness of being held maybe you notice a sense of heaviness the weight of the body resting into the surface beneath you heaviness in the hips, The legs, Arms, And hands a deep grounding heaviness feeling safe and supported and with each exhale you take a deep breath in maybe the body sinks a little deeper as though the ground is softly molding around you cradling every contour and holding you completely you might begin to notice something lighter a subtle lift with each inhale as though a gentle breeze is moving through the body a softness expands within you each inhale brings a whisper of ease a feeling of lightness spreading through every cell notice how both sensations exist together the grounding pull of the earth below the heaviness and lightness are both welcome here a harmony spreading through you grounded yet open rooted yet free every breath balances breathing in breathing out