Welcome to this NSDR practice.
NSDR,
Or non-sleep deep rest,
Is a scientifically proven method for deep relaxation.
Similar to yoga nidra,
We use the conscious control of our breath and attention to guide our body and mind into a sleep-like state.
This helps us release stress and recover from the demands and impressions of our day.
Through regular practice,
You can learn to regulate your nervous system,
Strengthen your health and improve your sleep.
You can practice NSDR at any time of day,
Right after waking,
Instead of an afternoon nap or to wind down in the evening.
It can be useful even at night,
When you want to fall asleep more quickly.
To begin,
Find a comfortable position,
Preferably lying down,
And close your eyes.
Breathe in deeply through your nose,
And out again.
Notice how your body feels in this moment.
Observe how your stomach and chest are moving with your breath.
Focus on the areas where your body is touching the ground.
Feel the contact at your feet,
Your legs,
Your buttocks and back,
Your shoulders and arms,
And your head.
Imagine you can release your entire weight to the floor.
Take a deep breath in through your nose,
And slowly out through your mouth or nose.
Imagine the breath flowing through your entire body down to the soles of your feet,
And back out again.
Feel yourself becoming a little more relaxed with each exhalation.
Deep breaths slow down our heart rate and calm our nervous system.
By consciously lengthening our exhalation,
We signal to our body and mind that we can let go.
Like a masterpiece of nature,
Controlling our breathing and attention allows us to consciously influence our inner state.
As you continue to take slow,
Deep breaths,
Become aware of the position of your body in the room.
Feel yourself lying here.
Begin to let your attention wander through the different parts of your body.
Notice how your feet feel in space.
Scan the soles of your feet,
Your toes and your heels.
Move on to your ankles and your calves.
Allow the muscles in your lower legs to completely relax and let go.
Now move on to your knees and your thighs.
Release all the tension in your legs as you continue to breathe deeply in and out.
Let your pelvis and buttocks relax.
Feel your lower back and the sides.
Allow your abdomen to move freely with your breath.
With each inhale,
The belly rises and then sinks back down with the exhale.
Follow the movement further up to your ribcage and your chest.
Notice how your shoulders and back are moving slightly with each breath.
Feel how your body expands when you inhale and releases all of its tension when you exhale.
Let your back merge with the surface you are lying on.
Feel how your shoulders and collarbones expand and release all of the tension in your upper body.
Now move on from your upper arms to your forearms and down to your hands.
Let go of each of your fingers until your whole palm and hand are relaxed.
Feel your arms resting heavy and relaxed next to your body.
Release the tension in your neck and in your jaw.
Let go of your cheeks.
Feel your tongue resting gently in your mouth.
Move from your lips to your nose and further up to your eyes.
Relax the muscles around your eyes and in your forehead.
Release all the tension in your head and neck area.
Notice how heavy and relaxed your body feels as you just lie here and breathe.
This state has been achieved only by using the power of your attention.
When you are ready,
Slowly start to move your fingers and toes again.
Roll your ankles and open and close your hands.
Begin to deepen your inhalation.
With every breath,
Feel the energy flowing back into the cells of your body.
When you're ready,
Gently open your eyes and take a moment to enjoy this feeling of calm relaxation before you return refreshed to your everyday life.
