Lesson 1
What Is NSDR
Explore the concept of NSDR (Non-Sleep Deep Rest) and common questions about the practice. Learn how NSDR differs from naps, meditation, and yoga poses like shavasana or yoga nidra. Understand why falling asleep during NSDR is normal and discover the best times to practice for maximum benefits.
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Lesson 2
Benefits Of NSDR
Discover the powerful benefits of NSDR, including stress reduction, improved focus, and better sleep quality. Learn how NSDR works on a neurological and physiological level to help calm the nervous system and promote deep rest without actual sleep.
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Lesson 3
When & Where To Practice
Learn the best times and ideal places to practice NSDR for maximum benefit. Whether it’s during a midday break, after waking up at night, or before stressful events, understanding when and where to practice can help you integrate NSDR smoothly into your daily routine.
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Lesson 4
How To Practice
Get clear and practical guidance on how to begin an NSDR session. This includes setting yourself up in a comfortable position, whether lying down or reclined, and creating an environment that supports stillness and rest. Learn simple steps to settle the body and mind so the practice feels natural and effective.
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Lesson 5
3/2/1 Sleep Protocol
Learn a simple evening routine to support deeper sleep and make NSDR even more effective. The 3/2/1 sleep protocol encourages finishing your last meal three hours before bed, turning off screens two hours before, and spending the final hour doing calming activities like reading, stretching, or guided meditation. These steps help the body and mind unwind naturally and prepare for rest.
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Lesson 6
Sleep Environment
Explore how your physical environment affects the quality of your sleep and NSDR practice. Simple changes like adjusting lighting, reducing noise, and keeping the room cool and clutter-free can make a big difference. Creating a peaceful, supportive space helps signal to your body that it is time to relax and let go.
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Lesson 7
How Food & Drink Impact Sleep
What you eat and drink can significantly influence the quality of your sleep. Stimulants like caffeine, heavy or sugary meals, and alcohol can make it harder to fall asleep or stay asleep. This lesson looks at how simple shifts in your diet, especially in the evening, can support more restful and uninterrupted sleep.
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Lesson 8
Lower Belly Breathing
Tuning into the natural rise and fall of the breath in the lower belly can gently anchor attention and calm the nervous system. This simple focus helps the mind settle without force or control. Learning to rest awareness in this rhythm can deepen both NSDR and sleep by reconnecting you with a sense of ease and presence.
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Lesson 9
Earth Descent
This simple, focused pelvic tilt gently releases tension in the lower back and hips. By bringing attention to one small area, it encourages deeper relaxation and better alignment during NSDR practice.
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Lesson 10
Five Qualities Of The Breath
Focus on five simple qualities of the breath: slow, deep, smooth, continuous, and calm. Noticing these qualities helps you connect with the breath, settle the mind, and support deeper relaxation during NSDR.
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Lesson 11
Dissolving With The Out Breath
Learn to use the out breath as a tool to release tension and let go of stress. Focusing on dissolving with the exhale encourages the body and mind to relax deeply and supports the restful state of NSDR.
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Lesson 12
2/4/6 Breathing Technique
Explore the 2/4/6 breathing pattern which involves inhaling for 2 counts, holding for 4, and exhaling for 6. This rhythm helps calm the nervous system, promote relaxation, and deepen your NSDR practice.
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Lesson 13
Embodied Breathing
Begin by tuning into the natural rise and fall of the breath in the lower belly. Then expand awareness to the whole body, noticing how your breath connects with the sensations of the body resting against the surface. This practice deepens presence and relaxation.
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Lesson 14
Dissolving Method (Sitting Option)
This variation of the Dissolving Method is designed for a comfortable seated position. It guides you to use the out breath to release tension and soften both body and mind, making relaxation accessible even when sitting.
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Lesson 15
Spotlight (NSDR Protocol)
Spotlight is a focused NSDR practice that directs your attention deliberately to specific parts of the body or sensations. This method helps deepen relaxation by grounding awareness and gently guiding the mind away from distractions.
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Lesson 16
Ten-Point Embodied Scan
This guided practice leads you through awareness of ten key points in the body, helping you tune into sensations and cultivate a deep sense of embodiment. It supports grounding and relaxation by connecting mind and body in the present moment.
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Lesson 17
Classic Nidra
Experience a traditional yoga nidra practice that guides you into deep rest through body awareness, breath, and visualization. This method supports profound relaxation and rejuvenation, complementing your NSDR practice.
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Lesson 18
Body Scan
This guided body scan invites you to bring gentle awareness to each part of the body from head to toe. Noticing sensations without judgment helps relax the body and calm the mind, deepening the restfulness of NSDR.
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Lesson 19
Curiosity & Letting Go
Approach your inner experience with gentle curiosity, noticing sensations, thoughts, or feelings as they arise without needing to change anything. This openness creates space for natural letting go, allowing the body and mind to soften into rest.
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Lesson 20
Carrying The Practice Into Daily Life
NSDR is more than a tool for deep rest. It can be a gentle support woven into daily life. This closing reflection offers simple ways to continue the practice, whether through regular sessions, mindful pauses, or staying connected to the body and breath in everyday moments.
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