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.
Notice how your body feels right now.
Feel the sensation of your clothing against your skin,
And the air touching your face.
Focus on the points of contact where your body meets the ground.
Perhaps at your feet,
Your legs,
Your hips and back,
Your shoulders and arms,
Your head.
Imagine giving all of your weight to the earth for the next few minutes.
Take another deep breath in through your nose and slowly exhale through your mouth or nose.
Deep breathing slows your heart rate and calms your nervous system.
By lengthening your exhalation,
You signal to your body and mind that it's safe to relax.
Breathing calmly through your nose and slowly out again,
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.
Notice how it feels right now.
Scan from your big toe to the second toe,
Third toe,
Fourth toe,
Little toe.
Feel the sole of your foot,
From the ball to the heel and the top of your foot.
Move your awareness to your ankle.
Feel the Achilles tendon and the inside of the joint.
Now shift to your right foot.
Move across your toes from the big toe to the second toe,
Third toe,
Fourth toe,
Little toe.
Feel the bottom of your foot and the top of your foot.
Notice the sensations in your right ankle.
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 the backs of the knees and to the thighs.
Let go of any remaining tension in your legs as you keep breathing in and out slowly.
If your mind starts to wander,
Gently bring it back to the sensations in your body.
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.
Feel how it rises as you inhale and falls as you exhale.
Follow the movement up to your ribs and the mid-back and to your chest.
Observe how your upper body moves subtly with each breath.
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 and your elbows,
Over your forearms,
To your wrists and down into your hands.
Feel the palms of your hands and the backs of your hands.
Scan each finger from the left thumb to the index finger,
Middle finger,
Ring finger,
Little finger and over to the right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Feel the fingertips and the joints.
Let all tension in your hands melt away.
Notice how your arms rest gently beside your body.
Now bring your awareness back to your shoulders and neck.
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.
Relax your cheeks and the temples.
Move up from your chin to your lower lip and your upper lip.
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.
With each breath,
Fresh energy flows into your cells,
Leading you back into the present moment.
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.
