Hello,
Great that you're taking the time to relax.
In this NSDR,
We'll guide your body and mind into a deep,
Sleep-like state.
This can help you release stress and recover from the demands and impressions of your day.
To begin,
Find a comfortable position,
Preferably lying down,
And gently close your eyes.
Take a deep breath in through your nose and slowly breathe out.
Allow yourself to fully arrive in this moment.
Whatever came before or will come after this doesn't matter right now.
Take another deep breath in through your nose and slowly exhale through your mouth or nose.
Feel yourself becoming a little more peaceful with each breath.
As you continue breathing slowly,
Begin to move your awareness through your body.
Feel your left foot.
Move across your toes,
From the big toe to the little toe.
Feel the sole of your foot and the top of your foot.
Move to your right foot.
Scan your toes,
The bottom of your foot,
And the top of your foot.
Release all tension from your feet.
Now bring your focus to your calves and shins.
Allow the muscles in your lower legs to completely relax.
Move up to your knees and your thighs.
Let go of any remaining tension in your legs as you keep breathing in and out slowly.
Feel your pelvis and hips softening.
Your entire lower body is heavy and relaxed.
Now shift your awareness to your upper body.
Let your lower back release and the sides.
Notice how your belly moves freely with your breath.
Follow the movement up to your ribs and the mid-back and to your chest.
Relax your neck and your shoulder blades.
Imagine your collarbones and shoulders expanding gently as all tightness melts away.
Move your attention to the upper arms,
Over your forearms,
And down into your hands.
Relax.
Feel the palms of your hands and the backs of your hands.
Scan each finger.
Feel the fingertips and the joints.
Let all tension in your hands melt away.
Notice how your arms rest gently beside your body.
Your entire upper body is heavy and relaxed.
Continue to your throat and your face.
Soften your jaw.
Feel your tongue resting gently in your mouth.
Move up from your chin to your lower lip and your upper lip.
Relax the muscles in your cheeks and the temples.
Move your awareness up from your nose to your eyes.
Relax the muscles around your eyes.
Soften your forehead and the ears.
Feel the top of your head and the back of your head.
Let go of all remaining tension in the head and neck area.
Observe how your whole body is resting here.
This peaceful state was created only by the power of your breath and attention.
When you're ready,
Gently begin to move your fingers and toes again.
Rotate your ankles and slowly open and close your hands.
Start to deepen your inhalations.
When you're fully awake,
Gently open your eyes and enjoy this sense of calm and relaxation before you return to your day,
Feeling refreshed and renewed.
