NSDR For Sleep | Nervous System Reset

This NSDR (Non Sleep Deep Rest) meditation for sleep is designed to calm the nervous system, reduce anxiety, and guide the body into deep rest. This guided body scan relaxation with gentle rain sounds may help with insomnia, stress, overwhelm, and nervous system regulation.

NSDR is a deep rest practice similar to yoga nidra, where the body sleeps while the mind remains softly aware. In this meditation you will be guided through breathing, body scan relaxation, visualization, gratitude, and grounding to support sleep, relaxation, and nervous system reset.

Listen before sleep, during the day for deep rest, or whenever you need grounding and relaxation.

Transcript

Welcome to this breathing and deep body scan relaxation, Otherwise known as NSDR, Non-sleep, Deep rest. Allow your body to find a comfortable lying position. Allow your eyes to close. And be aware of your breath. Fully inhale, Allowing the belly and chest to expand. And exhale, Feel a wave of relaxation sweeping over you. Take another breath in, Breathing in fresh oxygen. And exhale, Letting go. Inhaling. Holding. And exhale, Allow the body to relax without any effort. And once more, Breath in, Allow the breath to purify your entire being. And exhale, Allow relaxation to be felt within the whole of the body. Bring the awareness to the sensations at the top of the head. Notice how the top of your head feels. Awareness down to your forehead. And the eyes. Notice any small movements in the eyes. Awareness to the nose. And feel the slight sensations of air moving in and out with your breath. Notice how the back of your head feels against the surface that it's touching. Notice the weight of your head. Awareness to the ears. Notice how they feel. Notice what sounds you can hear in the distance. Notice what sounds you can hear in your room. And perhaps you might even notice the sound of your breath. Allow every sound to act as little waves of relaxation, Taking you deeper and deeper down into a state of healing and relaxation. Focusing on the mouth, Your tongue, The teeth, And down to the chin. The neck. And the shoulders. Take a breath in. And away. Move your awareness slowly down each arm. And down all the way to each fingertip. Notice any sensations in your fingertips. Notice what they're touching. Allow your focus to move up now to the chest. The upper back. And the lungs. Feel the breath expanding and releasing. The lungs. Feeling grateful for your vital organs and your digestive system. Awareness to the lower back. And how it presses against the surface. Your arms. Breath in. And breath out. Awareness down your leg. Your knees. Down to the ankles. The heels. The soles of the feet. And the toes. Your legs have taken you so many places over the years. And they deserve to fully relax. And now bring your awareness back up the same way we came down. Imagine you are slowly pulling in a color. Maybe it's a color that comes to mind. Or maybe it's your favorite color. Imagine that color coming in through your feet and your toes. Traveling up the legs. Over the knees. And up. Above the head. The buttocks. Allow this beautiful color to fill up your digestive system. And belly. Filling your vital organs. Your lungs. Allowing this color to be received by every cell in the body. As it travels up to your heart. Across the shoulders. And down each leg. Arm. All the way down to your fingertips. Allow this color to move out to your neck. The jaw. Mouth. Nose. Ears. And eyes. Breath in. And breath out. Traveling through the twists and turns of the mind. Filling every tiny space in your brain. Travels all the way up to the top of the head where we began. You allow this color to fully heal and balance your body. Breath in. And breath out. Breath in. And breath out.