Deep Sleep Every Night (NSDR)

Easily drift into deep sleep, or get back to sleep if you've woken up. Using the power of NSDR (Non-Sleep Deep Rest) your mind and body will get the rest they need just by following the guidance in this meditation.

Transcript

Welcome to this meditation to help you drift off to sleep or to help you get back to sleep if you've woken up.

I know and completely understand what it's like when you can't sleep.

And I want to reassure you that even if sleep doesn't come,

Your mind and body will get the rest they need just by following the guidance in this meditation.

According to sleep experts,

NSDR or non-sleep deep rest can be just as restorative as sleep itself.

It can help you drop into a natural sleep and has many other clinically proven benefits for your mind and body.

It brings deep relaxation to your nervous system and can leave you feeling recharged as though you have slept for many hours.

Sleep might not be under our control,

But rest is.

So I invite you now to shift your focus to just resting here quietly.

Making your body as comfortable as you possibly can,

Nestling into your bed and making any final adjustments that you need to so that you can make a commitment to giving your mind and body that deep rest.

Right now,

I invite you to drop all the stories of your day,

All the stories of your life and all the stories of the world.

That any problems that may be running in your mind always feel so much bigger in the middle of the night.

So right now,

Trusting that anything important will take care of itself,

Be open to the possibility that this moment is just as it should be and that all is well.

Even if that makes no sense to your mind,

Expect your mind to wander and see if you can let that be okay.

Just keep coming back to hear,

To this whole moment,

Every sound,

Every sensation,

Every feeling,

Every movement of mind,

But not getting involved,

Offering no resistance to what is.

Leaving it all alone,

Softening into the very simple and completely effortless space of just being.

Feel where your body makes contact with the surface beneath and just let the weight of your whole body into that support,

Body so grateful to be held and to be relieved of all responsibilities and all demands,

Body pouring like liquid into the support beneath.

Feel where your head meets the pillow,

Giving the full weight of your head to that support and let's take a few really slow,

Really low breaths,

Deep down into your belly,

Slowing your breath and really taking your time,

Breathing in,

Breathing out,

Just letting it all go,

Inhaling,

Feeling the sensation in the inner passageways of your nostrils,

The slightly cooler air and the slightly warmer air leaving.

Just let your breath be natural,

No need to change it.

Just quietly noticing the feeling of your breath,

Not thinking about your breath,

But feeling it directly,

Body,

Breathing,

Forgive yourself instantly anytime you leave and just keep coming right back to here,

Welcoming the feeling inside the mouth,

The space,

The tongue,

The inner walls of the mouth,

Inside the mouth,

Hinges of the jaw,

Loosening,

Lower jaw,

Dropping softly away,

Settling down,

Softening,

Skin,

Releasing its weight,

And,

None of this is to be done,

This is an undoing,

Just words arising,

Body responding,

A softening of the outer ears,

A softening of the inner ears,

Just let the words come to you,

Left eyebrow,

Space between eyebrows,

Feel the weight of the eyes,

Eyes giving up their weight,

Softening back into the support of each socket,

Noticing any tension around and just giving it all up,

The sensation behind eyes,

Softening and expanding in awareness,

As you completely give up,

Letting go,

Trying to figure anything out,

Nothing needs to make sense,

Softening,

Softening,

Pure sensation,

Base of the skull,

Back of the neck,

The whole head,

A massive sensation,

Right shoulder blade,

Left shoulder blade,

The simple experience,

Giving up the weight of the arms,

Back of the arms,

Let the sensations come to you,

And give the sensations time,

Time,

Welcoming whatever arises,

The simple experience,

The current sensation,

How do you know,

Right now in this moment,

Referring only to the direct feeling,

Giving the sensation space,

The immediate feeling,

Second fingers,

Little fingers,

Wrists,

Forearms,

Right side of the back,

And letting go,

Tailbone,

Softening down,

The gentle rise and fall of your body as it breathes,

Let there be a softening,

Softening,

Deep down in the belly,

Right buttock,

Giving up,

Shins,

Heels,

Knees,

Of feet,

The current sensation,

Of feet,

With sensation,

Big toes,

Second toes,

Little toes,

With sensation,

Waves of vibration,

Giving up,

Clenching,

And holding,

Whole body,

Giving up,

All striving,

Achieving,

Remembering,

Giving up,

Your experience in any way,

Giving up,

Giving up,

Trying to make,

Just giving it all up,

Right now there is nothing to do,

There is nowhere to control,

Nothing to wait for,

Or even hope for,

You don't have to figure anything out,

Anything important,

Your body knows how to sleep,

And right now I invite you,

Of holding,

Of letting,

Slip away,

Surrendering,

Of sleep,

Or just continuing to rest here quietly,

Reviews

Fell asleep softly

Fell asleep quickly thank you for your message

Thank you had a peaceful full night rest no tossing and turning

When I wake up in the middle of the night this is my go to. Love it

Wonderful! The best sleep I’ve had in weeks. I don’t even remember getting to the end. Just waking up 4 hours later (which is good progress for me) and fell quickly back to sleep.

Hello, lovely Amanda…
For some reason I’ve only just found this and it worked like magic last night and during the night, too. Thank you so much, yet again, for all you do. Your work is a lighthouse of love and calm in a world undergoing huge transformation. Love and deep gratitude to you for your place in mine as well.
Suze

I can’t tell you how this book ended. I’d fallen asleep by then.

What helps me most when I need to sleep deeply and peacefully.

Amazing! Thank you for this recording 🙏 what a special experience this was.

This is my new go to meditation. I have not yet heard it through to the end because your voice is so soothing and relaxing, I drift off to sleep easily. Thank you!

Wonderful, your timber, pace and self forgiving and relaxing guidance is much appreciated. Very effective too.
Working well with my aphantasia and tinnitus! 😆
Gratefully received thanks! 🙏

Such a soothing meditation that worked in lulling me to sleep when I felt anxious. Thank you 🙏

Slowly drifted off to sleep. Bookmarking this to listen to it again. Thank you. 🙏🏻

Thank you🙏🏻🙏🏻🙏🏻I used this throughout the night, worked wonderfully well, then now, I woke up, and the recording had stopped at 29:29 and would not continue to play. Strange. Anyway, I appreciate your sleep meditation very much🙏🏻🌟🌟🌟🌟🌟🙏🏻

Very relaxing. Thank you for helping me fall asleep

This is so incredibly beautiful! Well done and relaxing for those times when it’s hard to get to sleep. Amanda has a calming voice and does a wonderful job taking your mind out of the stress mode and into calm and connection.

This track is Absolutely Amazing, just like you!!

Thank you.

I definitely fell asleep within the first ten minutes!!

Amanda, your soothing voice, did it again! Before bed last night, I rummaged through some of your sleep meditations and recognizing that insomnia will not always get me back to sleep. I chose this meditation to at least get the rest that I need. Not only did I get the rest, I did fall back to sleep. My only struggle is a don’t press play soon enough and think that I can get back to sleep without something as calming and soothing as this. My stomach is still rumbling as it is now making too much acid as a result of the gut/brain connection and this is going to take some time… However at the same time thank you once again for helping me to relax for perhaps my stomach will get the message as well one of these days. so many blessings to you! And again, putting it under my pillow just beneath my ear seems to do the trick.. Thank you for your gentle guidance. Not just for deep rest for lulling me back to sleep.

Perfect just like your napping course, thank you. I did drift off and was dreaming.

After hours of not being able to get to sleep I listened to the sweetest, calming voice and before it was over I got such a deep sleep and woke up refreshed. Thank you