NSDR (Yoga Nidra) For Deep Rest - 30 Mins | English Female

Non Sleep Deep Rest (NSDR) - 30 mins practice with Kate Rock (Nidra Works) | English Female Voice

This short 30 minute Non Sleep Deep Rest practice has been created to give you the space to restore and renew in your day, or in your evening - any time you need to take rest. Deep rest.

Like Yoga Nidra, NSDR is best practiced in a comfortable position. While some say it’s possible to practice seated—or even while walking—it's ideal to lay down in a quiet, warm space. Use blankets or covers to stay comfortable, as body temperature may drop during deep rest.

And then settle in.

Transcript

Welcome to today's practice,

A practice of NSDR,

Non-sleep deep rest.

Ideally find yourself somewhere warm and quiet where you can lie down on your back and take rest.

If you have any blankets or covers around you then you can bring them in and make yourself a little nest,

A nest of rest and it's important to be warm during the practice as your body temperature can often drop.

So make yourself as comfortable as you possibly can and then settle in.

Close down your eyes if that's comfortable for you and become aware of your body being here in this moment in this space.

And now become aware of your breath,

Just be aware of your breath moving in and out of your body.

On your next inhale I invite you to really inhale deep into your belly,

Through your nose,

Send the breath deep into your belly for a count of four.

And then exhale through your mouth,

Pursing your lips as if you're breathing out through a straw for the count of six.

Another long deep inhale through your nose,

Drawing that breath deep into your belly for four.

And then exhale and let everything go as you push the exhale out through your pursed lips for six.

And just continue in your own time breathing deeply into your belly for four and out of your mouth for six,

Really emptying your body on each and every exhale.

And when we extend our exhale,

Particularly with this style of breathing,

We invite our parasympathetic nervous system to take over,

To take the reins.

We assure our fight or flight mode,

Our sympathetic nervous system,

That here all the stresses and the strains of the day can be let go.

Here we can relax,

Here we really can just let go.

And then return to your normal breathing pattern,

Effortless,

Without any forcing,

Without any control.

Seal your lips and breathe in and out of your nose if that's comfortable.

Bringing your awareness back to your body once again,

Become aware of the contact that your body has with the support underneath you.

Be acutely aware of this connection.

Recognize and acknowledge this connection.

Taking your mind to any places in the body that still feel like they're holding on to any last tension and send your breath to these places.

Feel that tension dissolve away with your breath.

As you soften,

Open and relax.

From behind your closed eyes,

Be aware of any colors or shapes that might still be visible.

These imprints of the external world,

Just be aware of them.

And then let them dissolve away and turn your gaze inwards.

Now listen for all the sounds that are around you.

All the sounds you can hear in this space.

They might be near or far.

Just open your ears as wide as they can go and be aware of all sound around you.

And then let them go.

Let all the external sounds just dissolve away,

Turning your hearing inwards.

Inwards.

Become aware of the sensation of touch,

The air on your skin or the covers that are over you.

Notice the difference between the two.

Feel the air almost dance on your skin and then the places where you are contained.

Feel the comfort here.

Be aware of everything.

And then let that go.

Turning all your senses now away from the external world.

Come into your own interior world.

And take rest.

And allow yourself to sink deeper into stillness.

And in this stillness,

This quiet,

This calm,

Allow yourself to simply be.

We will now take your awareness around your body.

Be aware of each body part as you hear it named.

Maybe see each body part in your mind as you hear it named.

We begin at the right hand and the right hand thumb.

First finger,

Second finger,

Third finger and little finger.

All the spaces in between your fingers and thumb.

The palm of your hand,

The back of your hand,

Your right wrist,

Elbow,

Shoulder,

The right side of your waist,

To your hip,

Your knee and your ankle.

The sole of your right foot,

Your right big toe,

Second toe,

Third toe,

Fourth toe and little toe.

The whole of your right foot,

The whole of your right foot.

Now move your awareness to your left hand and to your left hand thumb.

First finger,

Second finger,

Third finger and little finger.

All the spaces in between your fingers and thumb.

The palm of your hand,

The back of your hand,

Your left wrist,

Elbow and shoulder.

The left hand side of your waist,

To your left hip,

Knee and ankle.

The sole of your left foot,

To your left big toe,

Second toe,

Third toe,

Fourth toe and little toe.

The whole of your left foot,

The whole of your left foot.

Take your awareness now to the back of your body,

To your right heel and your left heel.

Your right calf and your left calf.

The space behind your right knee and the space behind your left.

The back of your right thigh and the back of your left thigh.

Your right glute and left.

To your back,

Lower,

Middle and upper.

Your right shoulder blade and your left shoulder blade.

Your neck and your head,

Your whole head,

Lying here heavy and still,

Held in your awareness.

The top of your head,

Your forehead,

Your right eyebrow and your left eyebrow.

And the space in the middle of your eyebrows.

Your right eye and your left eye.

Your right ear and your left ear.

Your right temple and left temple.

The bridge of your nose,

All the way to the tip of your nose.

Your right cheek and your left cheek.

Your mouth,

Your whole mouth,

Both lips,

Top and bottom.

Your teeth,

Top and bottom.

And your tongue,

Lying heavy in the base of your mouth.

Your jaw,

Hanging heavy and loose,

No more holding on.

Your throat,

Your right collarbone and your left collarbone.

And the space between your collarbones.

The right side of your chest and the left side of your chest.

Your whole chest,

Your navel,

Your abdomen,

Your pelvis.

And the whole of your right leg,

The whole of your left leg,

Both legs together.

Your right arm and your left arm,

Both arms together.

The whole of your chest,

The whole of your back,

Your chest,

Your back,

Your legs,

Your arms.

And your head,

Your whole body.

Your whole body,

In stillness and at rest.

Maybe notice now how your body and the ground beneath you are connected at certain points.

Your body and the ground connecting.

Be fully aware of this connection at these points.

Your hips,

Your heels,

Your calves,

The backs of your thighs and your glutes,

Your back,

Your shoulders and your arms,

Your head.

Again,

Feel the connection between your heels and the ground,

Your calves and the ground.

The backs of your thighs and the ground,

Your glutes and the ground,

Your back and the ground,

Your shoulders and the backs of your arms on the ground,

Your head on the ground.

Be aware of each and every place of connection.

Be aware of each and every place of connection.

Recognize and acknowledge this connection.

Nothing more,

Pure awareness.

And allow this awareness to move into a sensation of heaviness in the body.

Feel the body begin to unload onto the ground.

The heaviness of your bones,

The density and the weight of your body sinking onto the ground beneath you.

And then call to mind a feeling of lightness in your body.

Feel your body become like air,

Weightless,

Light,

As if you could float right up to the sky.

And then bring back the sensation of heaviness in your body,

A grounded heaviness in each and every muscle as you let go to the support beneath you.

Experience this weighted sensation throughout your entire body.

And then once again,

Call into your mind and into your body a feeling of lightness.

Notice a floating effortless feeling of lightness,

A weightlessness,

A refreshing renewed sense of lightness in every cell of your being.

And see in your mind's eye this sense of lightness begin to move now as breath.

Sense a refreshing sense of renewal as this lightness moves in and out of your body now,

Nourishing your whole body,

Restoring your whole body,

Renewing your whole body.

Breathing in and out,

Your breath tranquil and calm.

Move to breathe in lightness.

And as you breathe out,

Let go of any last remnants of tension.

Let go of everything you no longer need.

Breathing in,

Invite lightness and this sense of renewal.

Breathing out,

Let go of heaviness.

Let go of tension.

Now invite your breath to receive all the energy from the support beneath you,

The ground beneath you,

The earth beneath you.

Inhaling,

Receive this energy and exhaling,

Allow your breath to spread throughout your body,

Sending the energy to every single part of your body,

Every cell,

Every tissue,

Muscle,

Bone and fascia.

Inhaling,

Open yourself up to receive the vital energy that the ground,

The earth is holding for you.

And exhaling,

Feel this energy,

This revived energy,

Nourish and revitalize your body,

Your whole body.

Continue in your own time,

At your own pace,

With your own breath,

Receiving and sending out this precious,

Vital energy.

And then let it go.

Return once again to your natural breath.

Let it just move in and out of your body with effortless ease.

Without any effort,

Just watch it from your mind.

Watch as it moves in and out of your body,

Tranquil and calm.

And I invite you now to visualize the following images as you hear them named.

There's no need to concentrate here.

Just bring these things forward in your mind.

Let them appear.

Imagine sunrise on a clear spring morning.

The air and flow of the sea.

Cherry trees in full blossom and bloom.

The rain cleansing and nourishing the earth.

A field full of golden corn.

A river flowing with ease to the sea.

Seeds of new potential.

Cotton clouds of white in a clear blue sky.

Your steady heartbeat.

The verdant green shoots of new growth.

The changing shapes of a murmuration.

The new moon.

A gentle breeze rustling the leaves of a tree.

Your body at rest.

Your body at rest.

Your body at rest.

At rest and renewal.

Listen to your body.

Intently listen to your body.

Welcome the renewal.

Notice how you're feeling.

Notice how you're feeling now from the beginning of practice.

Be aware of how your body is feeling.

How your mind is feeling.

Tranquil and calm.

And take a moment to be grateful to yourself for taking this time to rest.

To reconnect.

To restore and renew.

Invite these feelings of tranquility and calm into every cell and tissue in your body.

Into every renewed part of yourself.

And keep this feeling with you as you start to breathe a little deeper into your body as we begin our return.

Breathing deeper.

Maybe giving a little bit of movement into your fingers,

Your toes.

You might like to take a little stretch or have a yawn.

Anything you need to come back into this space.

Call to mind the clothes you're lying in.

The covers over you.

And when you are ready.

Slowly,

Ever so slowly.

Begin to open your eyes.

And greet the light and all the gifts that await you in your external world.

Welcome back.

This practice of NSDR or Yoga Nidra is now complete.

Thank you so much for taking the time to practice today.

I wish you a wonderful rest of your day or evening ahead.

Thank you.

Reviews

Great practice. It was relaxing and centering. Since practical feedback: When you cued us to release our tongue and jaw, my tongue fell back in my throat and started choking me. I had to keep some tension in my tongue and jaw, keeping my tongue on the roof of my mouth to continue breathing in and out of my nose.

Wonderful, deeply restful practice. I feel re-energized and renewed for the rest of my day. Thank you 🙏❤️

Superb...feeling rested and relaxed. My day is just starting and now I'm energized. Thank you!