Non Sleep Deep Rest (NSDR) Meditation | 18-Minute Yoga Nidra

Use this Non Sleep Deep Rest (NSDR) meditation anytime you want to cultivate ease, reset your whole system and rest deeply within yourself. This NSDR meditation can also be used as a morning meditation and for stress relief. It uses binaural beats, so it's most effective listening with headphones.

Transcript

Namaste.

I'm Rosalie and this is a short NSDR meditation that's non-sleep deep rest,

Also known as yoga nidra.

It's designed to leave you feeling calm,

Centered and refreshed.

To begin,

Lie down and find your most comfortable position.

I'd suggest using headphones.

You might also like a cushion underneath your head,

A warm blanket on top of you and perhaps something to cover your eyes.

Make sure you feel warm,

Comfortable and cozy,

Cocooned in your own yoga nidra nest.

Could you make yourself even a tiny bit more comfortable?

Feeling cradled and held by the support of the surface beneath you.

Now take a big inhale.

Let it out with a sigh.

Allowing any tension to just drain from the body.

Relax your eyes,

All the little muscles around your eyes,

Your jaw and your shoulders.

The whole body softening with every exhale.

It might use soften the muscle of your mind,

Almost like you're unfurling a clenched fist.

Unclenching your mind,

Softening,

Letting go.

The whole of you shifting down a little bit deeper so the whole body rests.

Now draw your awareness to all the sounds outside your room.

Just noticing them one by one.

No thinking or analyzing.

Just noticing,

Listening.

Draw your awareness closer now to all the sounds inside your room.

Now draw your awareness deeper within and drop that awareness into your heart space.

Feel into your heart space.

Now call in your sankalpa or heartfelt intention if you're working with one.

If you're not working with a specific intention now,

Might you welcome the intention?

I rest deeply within myself.

Now internally whisper this intention to yourself three times and as you say it,

Feel it through your whole being as though it's already happening.

We will begin now to rotate our awareness through different parts of the body.

Just relax and listen to my voice.

Allow your attention to glide from one point to the next,

Creating a cascade of relaxation through your whole body.

As your attention moves,

Your body remains completely still.

Let your attention gravitate to the tip of your tongue,

All the way to the root of your tongue.

Sense the teeth and the gums,

The roof of your mouth,

And inside both cheeks.

Sense the lower lip,

The upper lip,

The tip of your nose,

To the bridge of your nose,

The center of your forehead,

The right eye and all the little muscles behind the eye,

The right cheek,

Temple,

Ear,

Inside the right ear.

Listening.

The center of your forehead,

The left eye and all the little muscles behind the eye,

The left cheek,

Temple,

Ear,

Inside the left ear.

Listening.

A sense of the whole face and scalp brimming with sensation.

The center of the throat,

The pit of the throat,

Your heart space,

The right shoulder,

Elbow,

Wrist,

Palm,

Your right thumb,

First finger,

Second,

Third,

Little finger.

A sense of the whole hand and arm brimming with sensation.

The right waist,

Hip,

Knee,

Ankle,

The sole of your right foot,

The big toe,

Second,

Third,

Fourth,

And little toe.

A sense of the whole foot and leg brimming with sensation.

Sensing the whole right hemisphere of your body.

The whole right hemisphere of your body brimming with sensation and awareness.

The heart space,

The left shoulder,

Elbow,

Wrist,

Palm,

The left thumb,

First finger,

Second,

Third,

Little finger.

A sense of the whole left hand and arm tingling with sensation.

The left waist,

Hip,

Knee,

Ankle,

The sole of the left foot,

The big toe,

Second,

Third,

Fourth,

And little toe.

A sense of your whole left foot and leg brimming with sensation.

Now the whole left hemisphere of your body full of sensation and awareness.

Now the whole of the back body.

Sensing the whole of the back body.

Now the whole front of your body.

Sensing the whole of your front body.

From the crown of your head all the way down to the tips of your toes.

Now your whole body as one.

Feeling your whole body as one.

Resting deeply,

Effortless,

But with your mind awake and alert.

Now feel the natural rhythm of your breath.

Sense the expansion as you inhale,

The release and emptying out as you exhale.

As you notice your natural breath,

Count the breath down from 10 to 1.

With every count,

Feeling your body relaxing deeper and deeper.

The breath rises 10,

It falls 10.

It rises 9,

It falls 9.

It rises 8,

It falls 8.

Continue to 1 on your own count.

Now your whole body full of sensation.

Now your whole body full of sensation.

Now the Now let the counting go.

And could you imagine,

Could you visualize yourself lying in a meadow,

Feel the soft,

Plush grass beneath you,

Feeling yourself cradled by the earth beneath you.

Imagine wild flowers all around you,

Smelling their fragrance,

The sounds of birds in the distance,

A gentle breeze caressing your skin,

And the warmth of the sun all around you.

And imagine a bright blue sky above you,

Resting here,

Feeling completely relaxed,

At ease,

At peace,

The whole of you resting.

Imagine a bright blue sky above you,

Resting here,

Feeling completely relaxed,

At ease,

At peace,

The whole of you resting.

And bring your awareness back to your sankalpa now,

To your heartfelt intention that you set at the beginning of this practice.

And silently repeat this to yourself three times,

And as you say it,

Feel it through your whole being as though it's already happening.

Now begin once again to sense the support of the earth beneath you,

The room around you.

And slowly begin to awaken the body,

Perhaps starting to make little movements with the fingers,

The wrists,

The toes,

The ankles.

And when it feels right for you,

You might like to give yourself a really nice big stretch.

And then draw the knees in,

And just allow them to fall over towards one side.

You might like to curl yourself up into a little ball,

Just resting here for a moment.

And tune back into your body,

Into your mind,

And notice how you feel,

Notice any benefits you might have cultivated within yourself during this short practice.

And just simmer and bask in these feelings for another breath or two.

And perhaps setting an intention to carry any of these benefits with you into the rest of your day.

Thank you so much for practicing with me today.

Have a wonderful day.

Namaste.

Reviews

Beautiful grounding meditation..... A safe space to just be.... Thank you 🙏🏼

Thank you, this was perfect and I felt very safe with your voice

Wonderful short nsdr. Feeling refreshed like a coffee

Soothing voice, relaxing meditation. Thank you 🙏🏼 😊✨🕊️✨💕

Loved this! Very calming voice and music. Relaxed my body and mind. Will do again!

I feel restored ! Wonderful practice !

Soooo centering thank you!

Loved it, thank you 🌸🌸

Very relaxing & calming voice. Helped with restlessness :) thank you 🙏

I really like this for a power"nap" in the middle of the day - Thank you🙏🏼❣️

Beautiful. Although I may have fallen asleep....🤫🙏🏽

A very lovely practice, I didn’t find it rushed at all, on the contrary, it’s beautifully paced. Thank you 🙏

I loved this Nidra and your other ones too Rosalie. After having a rare late night it was so welcomed as it relaxed and rejuvenated me. Thank you for sharing all you do 🙏🙌💕👌🧚‍♀️🪄🤗💝xxx

Beautiful voice, really enjoying these recordings. My only gripe is that on the shorter ones the gliding around on the body part or the breath counting goes a bit too fast. The one i like the most is the 1 hour oobe for this reason. Thanks for your work!

Really beautiful yoga nidra. Thank you so much. Nameste 🙏🙏🙏🌟💖

What a beautiful Nidra. Thank you, Rosalie. I feel rested and calm and ready to continue my day.

Wonderful. Highly recommend for when you need a nidra and don't have time for a longer practice.

Perfect!

I feel completely relaxed after this session🙏

Wonderfully relaxing - thank you!