20 Minute NSDR for Deep Rest & Nervous System Reset

This 20 minute NSDR (Non-Sleep Deep Rest) practice is designed to help calm the nervous system, release tension, and guide the body into a state of deep restorative rest. Through gentle breath awareness, mindful hand movements, and a soothing body scan, you’ll be invited to soften out of stress and reconnect with a greater sense of calm and ease.

We begin with a gentle smile practice and positive intention setting to help support emotional well-being and create a sense of inner warmth before gradually slowing the body and mind through breath and guided relaxation.
This NSDR practice may help support stress relief, emotional regulation, overwhelm, anxiety reduction, and deep rest for both body and mind.

Perfect for listening to during the afternoon, after work, during periods of overwhelm, or anytime you need a calming reset without falling fully asleep.

Music used with gratitude by Matt Moore Zzyzx.

Transcript

So I invite you now to. . . Lie down. Or sit in a comfortable position. And bring a gentle smile to your face. And when you smile. Hormones are sent to your body and telling your body that you are happy. So if you're not feeling the greatest, Know that this can help. I'm going to invite you to breathe with me. And then we would do a body scan. These two things together or what is known as NSDR. Non-sleep Deep rest. And this was created by Andrew Huberman. A neuroscientist from Stanford University. And he took some of the elements from what's called yoga nidra at the end of. A yoga class which is often practiced. To allow your eyes Be focused now. On my hand. And you can join in with the movement with the hands. Or you can just. . . Follow with the brand. So when I invite you to breathe in, There's the invitation to allow the hands to palms. And then as you breathe out, The hands come back. Toward one another. If you can, Breathe in through the nose and then it's up to you whether you prefer to breathe out. Through the nose or the mane. Breathing in. I know and and And I. . . And end. Allow the hands to rest down. And become aware of your body resting. Aware of the surface beneath you holding you. Supporting you. Draw in the awareness to the top of the head now. And scanning down to the forehead the eyes The Chi. Nose. And years. And if you haven't yet already, You may like to close your eyes now. Or rest your gaze. What a fixed place. Stunning day to the night. The tea. And the tongue Awareness Day the next. The shoulders and maybe rolling the shoulders. Easing it out Any tension there? And allowing the shoulders to rest. Bring the awareness to your right arm. And scunning down the arms to the elbow. Lower off. Brice. Heart. Finger and thumbs. Feeling grateful for your hands. All that it does. Opening doors Washing. Writing. Using our phone. Thank you, Hat. A nice gunning down. The other arm, Neither left arm. The shoulder down to the elbow. Day to the rest. Hand. Finger. And thumb of the left hand. Thank you, Anne. Awareness to the shoulders once more. And down spine. Awareness of the chest. The rib. And the belly area. And thank you, Your digestive system. For digesting food daily for you. Scunning down to the hips. And all the way down the left leg. To the ankle. Foot. And tones. And all the way down the right leg. To the ankle. Fun. Antos. Take a deep breath in. And releasing. Sovereign And now imagining or just now. That there is a light shining on your feet. You might imagine this like a torchlight. Or like sun. On a warm summer's day. And this light travels up through the feet. To the ankle. It is full of warmth. And it's almost like it spirals up. The leg. And ease. To the upper leg. Hips. And pelvis. This light continues to spread up through the torso. Belly and ribs receiving this light. Travels up the spine. To the chest. Light traveling to the shoulders. And down the arms die. The hand. Finger. And thumbs Traveling back up the arm. To the neck. Light traveling. Up the neck. The chin. The mind. Cheap. The ear. The eye. Traveling all the way up to the top of the head. Whole of the body now. Is glowing in light. All of the body. Glowing in light. Allowing the body to rest. And knowing it's perfectly natural if thoughts arise. And to help settle the mind. You might lie. To say. Relax. As you breathe in and letting As you breathe. I Relax. Letting and perhaps your body. Begins to feel a little heavier. Almost as if your body Is melting. Time. Into the surface. Beneath you. This is your moment to rest. A moment. To be still. Resting. Ah! Restoring. Body. Becoming. Heavier Uh. . . Heavier. No. And ball. Relax. Finding peace. With it. Slowly now. Bring the awareness. To the room you're in. And begin to invite movement back. Into the body. And slowly Awakening. Thank you for listening. My name is Sandhya.

Reviews

This was just perfect. Loved the voice, guidance, music, visuals everything. Thank you for creating this. It was soothing & relaxing.