Non-sleep-depressed is a simple and powerful practice to relax quickly and deeply.
This practice will guide you into a meditative state in which you are neither awake nor asleep.
Your body and mind are at full rest as you simply lie down,
Listen,
And allow yourself to fully relax.
NSDR has various health benefits at the mental and physical level.
It can help you replace sleep you have lost or fall back asleep if you wake up in the middle of the night.
It has shown in many studies to relieve stress and anxiety.
It helps improve memory and your learning capacity.
Find your comfortable position lying down in a quiet place where you won't be disturbed.
Remain awake by listening to the sound of my voice.
If you fall asleep,
That's okay.
You will still get the benefits.
If your mind becomes overactive with thoughts and worries,
Just come back to the sound of my voice.
Let's get started.
Gently close your eyes,
Inhale deeply through your nose or mouth,
And exhale fully until your lungs are empty.
Deep inhales followed by long exhales.
Deep breathing is one of the best ways to lower stress in the body and induce calm.
Once again,
Inhale deeply through your nose or mouth,
And exhale until your lungs are empty.
One more time,
Inhale deeply,
And exhale until your lungs are empty.
Sense the contact of your body with the surface you're lying down or sitting on.
Direct your attention to your breath.
Just breathe however feels natural.
And now,
Direct your attention to any sounds in your environment.
Now focus on the most distant sounds that you can hear.
Let your sense of hearing radiate outward,
Searching out these distant sounds.
Move your attention from sound to sound.
Gradually,
Bring your attention to closer sounds.
The sounds inside the building you're in.
The sounds inside the room you're in.
Keep your eyes closed throughout the practice.
Visualize the four walls of the room you're in.
The ceiling.
The floor.
The surface your body is sitting or lying down on.
Visualize your body lying on the floor.
The position of your body.
Your face.
Be aware of the existence of your physical body.
Lie on the floor peacefully,
Resting.
Become aware of your breath.
How it moves in and out of your body without any effort.
Allow your breath to become longer and slower.
Make your exhale even slower.
Notice the slight pause after the exhale.
Slow inhale.
Even slower exhale.
And pause.
Feel the urge to breathe inside of you.
When you need to inhale,
Do so.
Long,
Slow inhale.
Longer,
Slower exhale.
And pause briefly where the body is.
Neither breathing in nor out.
Please continue breathing this way for two more rounds.
Now go back to the natural easy breath,
Releasing any control over your breath.
Now you will move your awareness to different parts of your body.
As soon as you hear those parts named.
Say the name of the part to yourself silently and feel that part of your body.
The practice begins on the right side.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
All fingers.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Thigh.
Knee.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All toes.
All toes.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
All fingers.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Thigh.
Calf.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All toes together.
All toes together.
Now go to the back of the body.
Right heel.
Left heel.
Right calf.
Left calf.
Right thigh.
Left thigh.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
The entire spine.
Move your attention through your entire spine and notice any sensations that arise.
Just observe.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right temple.
Left temple.
Both temples together.
Right eyebrow.
Left eyebrow.
Both eyebrows together.
Right eye.
Left eye.
Two eyes together.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Both cheeks together.
Upper lip.
Lower lip.
Chin.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Navel.
Upper abdomen.
Groin.
Now come back to the feeling of your breath flowing in and out without any effort.
Maintain your awareness of breath and at the same time develop your awareness of your physical body.
Feel your skin and the clothes that are touching you.
Notice the heaviness of your body.
Notice the back of your heels,
Thighs,
Shoulder blades,
Arms,
Hands,
And head.
Notice your feet.
Without opening your eyes,
Visualize in your mind the surrounding room.
Imagine where you are in the room and the other objects.
Lie quietly until you feel ready to move.
Start by slowly moving your hands and feet.
Take your time.
There is no hurry.
When you're sure that you're fully awake,
Gently open your eyes.
Take a full breath.
Notice the space around you.
Your practice of NSDR is now complete.
May you be healthy and happy.
