NSDR: Near Sleep Deep Rest

An audio track designed for Near Sleep Deep Rest, often associated with practices like Yoga Nidra, aims to induce a state of profound relaxation and mental tranquility. By incorporating slow, deep breathing techniques, the track facilitates the downregulation of the nervous system, promoting a shift towards Parasympathetic dominance. This intentional focus on breath and relaxation not only enhances overall sleep quality but also fosters stress reduction, mental clarity, and a heightened sense of well-being, making it a valuable tool for those seeking rejuvenation and deep restorative benefits. This track is directional or leaning to ASMR with directional cues. It is best listened to with headphones.

Transcript

Welcome to your NSDR,

Or your near-sleep deep rest,

Sometimes called yoga nidra,

Or just an afternoon quick pick-me-up through deep relaxation.

Our bodies and minds are tuned to our circadian rhythm factors.

This includes when we went to bed the night before and the night before.

When we woke up and if we had morning low-angle sunlight exposure.

Our body's temperatures change as we're nearing waking or nearing sleep.

When we eat,

How we rest,

How we exercise,

And a very myriad of other factors contribute to our circadian rhythm.

You can use tools like breathwork,

Supplementation,

Monitoring your caffeine intake,

Or even light therapy to improve or to lengthen these circadian rhythms.

One of the tools I like to use is NSDR.

Midday just does a pick-me-up to get me through.

Today we'll be practicing.

So find yourself either laying down or in a supported chair where you can lay back and close your eyes.

I like to wear an eye shade.

As you lay back in your chair,

Let us begin to breathe together in a rhythm that resets our nervous system,

And then we'll move into another rhythm which will then bring us into parasympathetic dominance.

Take a breath in through your nose,

Inflating the belly,

And then release fully.

Now breathe in for a count of four,

Three,

Two,

One,

Hold,

One.

Now release,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two.

Now holding,

One.

Now in,

Two,

Three,

Four.

Now hold,

One.

Now exhale,

Eight counts all the way down,

Four,

Three,

Two.

Holding at the bottom,

One count.

Now breathe in,

Four,

Three,

Two,

One.

Now hold,

One,

Exhale,

Eight.

Trying to use your nose for both the inhale and the exhale,

Making this a belly breath.

As you get to the bottom,

Hold,

One.

Now in,

Two,

Three,

Four.

Now hold,

One,

Exhale,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two.

Holding at the bottom,

One count.

Now take a full breath all the way to the top and hold.

Take another sip in,

Just a nice quick sip,

Releasing as slow as you can.

One more time,

Full breath in,

Holding at the top,

Finding space here between what is thought and what is felt.

Take a sip in.

Now releasing it slow,

We'll move back into another rhythm,

Four,

Seven,

Eight,

Or the cadence of bliss.

As you get to the bottom,

Breathe in for a count of four,

Three,

Two,

One.

Now hold,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Now exhale for eight,

All the way down,

Four,

Three,

Two,

One.

Now in,

Four,

Three,

Two,

One.

Now hold,

Seven counts.

Releasing for eight,

Slowly exhaling all the way down.

Two more times.

Breathe in for four,

Holding for seven,

Exhaling for eight,

Letting go as you release the air,

As you release the exhale.

Last time,

Breathe in for four,

Expand and open,

Holding in between the inhale and the exhale,

But relaxing the face,

Relaxing the hands.

Exhaling for eight,

All the way down.

As you get to the bottom,

Moving back into your normal breath,

Allow your feet to fall open from the hips,

Allowing the toes to go out sideways,

Maybe your hands resting by your side.

Finding a position that you can stay in for the next few minutes without moving,

Without adjusting.

I'm going to bring words to different parts of your body,

Identifying or labeling them.

I'd like you to follow with your active mind,

But allow your body to rest.

You do not need to flex or even move these body parts.

Just simply become aware of them,

Drawing awareness and then releasing.

As you rest here,

Bringing awareness to your left toes,

Bring that awareness to your biggest toe.

Feel the sensation of circulation in the left side,

And then let it all go,

Bringing awareness to your right toes,

Specifically your biggest toe.

Feel the sensation of circulation on your right big toe,

And then let it all go.

Notice your second biggest toe on the left side,

The middle toe,

The fourth toe,

And your littlest toe on the fourth,

On the left side.

Bring awareness there,

And then let it all go,

Bringing awareness to the other toes on your right,

The second,

The third.

Feel the sensations there,

Circulation moving across the surface,

The fourth,

And your littlest toe,

And then let them all go.

Draw awareness now up to your right shin,

The space between your knee and your ankle.

Notice the clothing or maybe a blanket.

Feel the sensation on the right side,

And then let it all go,

Bringing your awareness now to the left side.

Notice the sensation of your shin on the left side,

The sensation of clothing maybe rubbing up against your skin,

Or the blanket falling across your lap.

Feel circulation on your left shin,

And then let it all go.

Draw awareness now up to your thigh muscles on the left side.

Feel the circulation and perhaps the rubbing of clothing.

Allow this area to relax as you witness it,

And almost with a gentle nurturing saying,

I give you permission to relax,

To let go.

Bring your awareness now to the right side,

Focusing on your right thigh muscle.

Tell the quadriceps there to relax,

To sink deeper into the surface underneath you,

To let go.

Bring your awareness to your hips,

Left and right side.

You may be visualizing what your hips look like.

What I'd like you to do is bring a visualization as though you could draw a smile from hip and smiling.

Bring awareness there,

And then let it all go.

Letting the awareness travel up your body to your lower abdominals and your abdominals,

And even the organs underneath your abdominals,

Offering them the suggestion and giving permission to relax.

There's nothing to conceal,

Nothing to show.

Just simply relax in the space in which you're contained.

Sink deeper into the space underneath you,

Maybe even feeling your tailbone.

Going deeper into deeper,

Into your chair,

Your bed,

Or the floor you're laying on.

Let go.

Begin to bring your awareness up into the heart space,

And maybe you feel your heart beating.

I'd like you to focus on the space behind your heart,

As though you could tell your heart to sink deeper into its chair.

Allow the heart to relax in the space behind it,

Slowing down the heart rate.

Slowing down,

And releasing.

Draw your awareness to the left shoulder,

The front,

The sides,

And the back of the left shoulder.

Notice the sensations of the clothing rubbing against there,

Or a blanket,

And let that sensation go,

Relaxing.

As you draw your awareness down your arm to your bicep of the left arm,

Notice the sensations around your bicep and tricep,

And relax those sensations.

Bring your awareness now down into the left hand,

And notice the fingers,

The thumb,

The pointer,

The middle,

Your ring finger,

And then your littlest finger.

Bring sensations of awareness,

Or perhaps the sensation of circulation in your hand,

And then let them go,

And relax.

Shift your awareness to the right shoulder,

The front,

The side,

And the back of your shoulder,

Noticing any sensations of blanket or clothing rubbing against your skin,

Or perhaps the temperature of air.

Notice this sensation,

And then let it all go.

Draw your awareness down your arm now to the bicep of the right arm,

And then the tricep,

Noticing any feelings of comfort or discomfort,

But letting them go equally.

Drawing your awareness down to your right hand,

To your thumb,

Your pointer,

Your middle,

Your ring finger,

And your littlest finger.

Bring awareness of sensation and touch to those points on the ends of your finger,

And then let them all go.

Bring awareness to the back of your throat.

Feel the gentle sensation of saliva,

Maybe warmth.

Notice it and feel,

And then relax the area of your throat.

Bring awareness now into your face,

Your cheeks,

And how you're holding your jaw.

Relax the jaw.

Maybe offer a small opening between your lips,

Just enough to allow air to flow,

Relaxing the sensations in your eyes,

Just by allowing them to fall deeper into their socket,

Relaxing your forehead,

Releasing any tension in the forehead.

Bring your awareness now to the crown of your head and the feelings of circulation made by blood flow and the crown of your head.

Notice these sensations,

Subtle,

And let those sensations go.

Bringing your awareness to the space behind the eyes,

I'd like you to begin to project as though you are looking at a movie string that takes up your entire view.

This movie screen,

As large as you can see,

As wide as you can see,

And as tall as you can see.

I'm going to be offering some gentle images for you to visualize.

Bring them to the screen of your mind,

And then let them go as we name the next one.

A dog stretching,

A full moon over the desert,

Fresh snow,

A sunrise over the ocean,

Your reflection in a mirror,

A hug from a friend,

A comfortable sweatshirt,

The stars illuminated,

A glider with no engine floating by,

A cow grazing in a giant green pasture,

A forest lush with pine trees,

A gentle river at the mouth of a mountain,

A sunset from an island view,

A sailboat in the middle of a lake gliding along with the soft breeze,

Buddha meditating,

Inner peace,

A joyful toddler.

Do not subscribe to any stories,

Just simply residing here in a place where the body is at rest,

But the mind is fully awake,

Creating the rhythm to come back into your physical being.

Begin by offering a conscious breath in through your nose,

And releasing through your mouth.

Repeating this action,

Breathing in,

Feel your belly expand,

The ribs open,

And the heart lift,

Releasing slower than you brought it in.

I like to come back from my near-sleep deep rest with a mantra.

You can visualize these words,

Or even say them,

But as I count from 1 to 5,

You'll slowly come back,

Come back into the body feeling refreshed,

Energized,

And better than before.

1.

Every day,

In every way,

Things are getting better,

And better,

And better.

2.

Every day,

In every way,

Things are getting better,

And better,

And better.

3.

You're coming back feeling fully alive,

Fully refreshed,

Ready for the next part of your day.

4.

Every day,

In every way,

Things are getting better,

And better,

And better.

5.

Fully awake,

Fully aware,

Feeling better than before,

Ready to face end challenges that you may see in the rest part of this day.

You've got this.

Thanks for joining me on today's near-sleep deep rest.

Reviews

I loved the background music. His voice was warm and soothing. I'm definitely going to bookmark this one for later! A fabulous pick-me-up!

Amazing!wow! Absolutely love the drum beat! Would recommend to use headphones

This is a beautiful practice, thank you for sharing. Every time I listen it's elevating and heart warming ❤️

Need to l listen again as I went into an altered state for the duration of the meditation. Could hear it but not following the words. Then with final sentence was back. Feeling very rested.

I am not exaggerating I think this is the best meditation I’ve ever done. I don’t even have words to explain it.

I really enjoyed this practice so very soothing & between the different Breath patterns I became extremely relaxed Thankyou Ryan this was so very good 💞✨🙏

Wow a ten stars ⭐️ ⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️
Thank you so so much for this beautiful practice.