NSDR 10 Minutes | Deep Rest & Nervous System Reset

Struggling to switch off, calm your mind, or fully relax your body? This 10 minute NSDR (Non-Sleep Deep Rest) practice is designed to support nervous system regulation.

Combining a gentle calming breath (including a physiological sigh) with elements of progressive muscle relaxation (PMR) and a guided body scan, this meditation helps release tension, reduce stress, and bring the body into a state of deep rest.

This NSDR meditation can support anxiety relief, emotional overwhelm, burnout recovery, and mental reset during the day or before sleep.

You might like to return to this practice regularly, allowing your body and mind to become more familiar with rest over time.

Ideal for:
• Nervous system reset
• Deep rest without sleep
• Stress and anxiety relief
• ADHD overwhelm and mental fatigue
• Relaxation and grounding
• Body scan meditation and breathwork
Music by Matt Moore Zzyzx used with gratitude

Transcript

Welcome to this NSDR non-sleep deep rest. Allow your eyes to comfortably close as you find yourself a position of comfort and ease. Snuggling down and becoming aware of your breath. And I invite you to take a long slow breath in through the nose and then take in another small sip of air through the nose and long and exhale breath out through the mouth. Now a deep breath in through the nose, Another sip of air and a long slow breath out through the mouth. Once more deep breath in, Another small breath and a long slow breath out. Body resting, Drawing the awareness to your toes, Draw the toes back toward your knees and release the toes, Allowing the feet to relax. Awareness to the legs, Squeeze the buttocks, Hold in the leg muscles and release, Allowing both legs to fully relax. Awareness to the belly area, Breathe in and allow the belly to expand wide like a big balloon and exhale, Release, Relax and soften. Draw the shoulders up toward the ears, Squeeze and hold, Then allow the shoulders to relax. Allow your neck to gently rock from side to side, Easing any tension in the neck and then allow your head to rest. Neck relaxing and feel the support of the earth beneath you, Holding you, Cradling you. Bring the awareness to the left arm, Allowing the left arm to become heavier and heavier. As you breathe out, Allowing all muscles of that left leg to soften, It's almost as if the whole of the body is beginning to mount and deeper down, Heavier. I invite you now to return your awareness to the room you're in, To the surface that is holding you and in your own time beginning to awaken, Noticing how you feel in the body, Noticing how you feel in the mind. Have a wonderful day.

Reviews

I felt so relaxed after listening - thank you. Such a calming voice. I loved the soothing music.