Non Sleep Deep Rest

RYME’s NSDR sessions are designed to gently guide you into deep parasympathetic states through body-led awareness, supported positioning, and breath-based cues. You’ll be invited to lie down, be held by the earth, and surrender.

Layered with slow rhythmic sound, or bilateral tones, this practice allows the body to recalibrate its baseline of safety —

You can use this to rest efficiently or to fall asleep with ease.

RYME co-founder, Hanna Attafi (voice) and music recorded and produced by Sebastian H

Transcript

In this practice of NSDR or non-sleep deep rest,

You will learn a little bit about why this practice is effective in your system and then you will have the practice itself that you can actually drop into.

So NSDR is a practice that engages your parasympathetic nervous system.

The parasympathetic nervous system is responsible for your rest and digest state.

So during wakefulness the brain is operating primarily in a beta wave frequency and sometimes this alertness puts you in a state of fight-or-flight survival.

You're moving through your day and this type of relaxation technique can shift your brain activity towards alpha and theta which are associated with relaxed states,

Creativity,

And sleep.

We haven't really been taught how to effectively relax so engaging in practices like this can enhance your body's ability to actually feel pathways towards effective relaxation.

Short periods of NSDR can provide also significant rest and recovery.

There's so much research that shows that it is very similar to a power nap without the grogginess that can sometimes come from a power nap.

I will begin the practice and lead you through a guided NSDR.

You will either be able to drift into sleep with more ease or experience a nice restful recovery throughout your day.

When this practice begins I will guide you through about 15 minutes of full body relaxation.

At the end you can either be maybe drifted into sleep and stay there or you can press pause and continue to sleep meditate or rest or I will also guide you back to consciousness if you feel like you want to then continue your day.

Let's begin.

You are going to find yourself in a comfortable position preferably laying down.

Again if you are about to go to sleep take some time to prepare your space,

Prepare your body,

Brush your teeth,

Get ready for bed,

And get yourself comfortable.

If you're using this more during the day for rest and recovery or just to teach your body how to efficiently relax then feel free to lay down or even sit down somewhere that feels comfortable for you.

Take a moment now just to drop into your body.

Just paying attention to the way that your body feels,

The way that you're laying down.

Start to focus on your whole body and as you focus on your whole body you're starting to really feel your body.

This is what I mean by focusing on your body.

Feel your body in space.

Notice where your body touches the bed,

The ground,

Chair.

Feel where different parts of your skin touch clothing.

Feel where the air touches your skin.

And with your eyes closed start to visualize your whole body in space.

Feeling and sensing your whole body in space.

Maybe even visualizing your body from a bird's-eye view.

Seeing your body laying still.

And focus on the back edge of your body now.

Where the back of your head and your shoulders,

Your back,

Your seat,

Your heels,

Where everything is touching.

Feeling grounded through your whole body.

Focusing on your whole body.

And now we're going to bring our awareness to the tip of the nose.

Feel the breath at the tip of your nose.

Feel the inhale and the exhale at the tip of your nose.

Notice the way the air feels at the tip of your nose.

Notice the temperature.

And notice the rate of your breath,

The capacity of your lungs.

Notice any sounds that your breath is making,

Any smells coming in right at the tip of your nose.

And before we begin with relaxing the whole body,

Let's continue to focus our awareness at the tip of the nose.

And let's take a few deep breaths.

So inhale,

Really deep breath into your nose.

And exhale through your nose.

Breathe in.

And breathe out.

Breathe in.

Breathe out.

Breathe in.

Breathe out.

Breathe in.

Slowing the breath down.

Breathe out.

Breathe in.

Breathe out.

Breathe in.

Feel your lungs all the way up.

Breathe out.

Soften your body a little more.

Breathe in.

Feel the air coming in,

Taking up space.

And breathe out.

Soften the body,

Make it a little heavier.

Breathe in.

And breathe out.

Gently release this control,

This influence that you've had over the breath.

And just letting the breath float in and out at the tip of your nose.

Noticing any new space in the lungs,

Any new capacity in your breath.

And let's begin now focusing on your feet.

Bring your awareness to your feet.

Bring your awareness to the left foot.

Feel your left foot.

Feel where it touches the surface that you're laying on.

Feel where the air is touching the skin of your left foot.

Or if you're wearing a sock,

Feel your foot inside the sock.

And relax your whole left foot.

Each toe,

Sole of the foot,

Your ankle,

Your heel,

Fully relaxing your whole left foot.

And bring your awareness now to your ankle,

To your shin,

To your calf.

Relax the whole ankle,

Shin,

And calf.

And the left side,

Your left leg.

Bring your awareness up to your knee,

Front of the knee,

The kneecap,

The back of your knee,

And gently relax your whole left knee.

And bring your awareness up to your thigh,

Front side and back side.

Gently relax your whole left thigh.

Your awareness now shifting to your hip,

Left hip.

Relaxing your left hip,

Your left thigh,

Knee,

Shin,

Ankle,

And toes.

The whole left leg is fully relaxed.

Bring your awareness now to your right foot.

Feel your right foot.

Feel your right foot in space.

Notice how the air touches the skin and where the skin touches the surfaces.

And relax your whole right foot.

Relax each toe of the right foot,

Sole of the foot.

Relax your ankle.

Relax your whole right foot.

Gently bring the awareness now to your shin,

To your calf.

Relaxing and softening.

Bring your awareness to your right knee.

Focus on your knee and then soften and release and relax the knee.

Bringing your awareness to your thigh.

Relax your right thigh.

Bring your awareness now to your right hip.

And then relax your hip.

Relax your whole right leg.

Feel your right leg heavy and relaxed.

Bring your awareness now to your pelvis,

To the muscles around the pelvic floor,

To your seat,

To your reproductive organs,

Around your belly and your lower back.

Focus on this whole area around your sacrum.

Soften and relax the belly,

The pelvis,

And the lower back.

Bring your awareness up to your navel,

To the abdomen,

To the internal organ,

To the mid-back.

And gently soften and relax your whole belly.

Bring your awareness up to the chest,

To the heart,

To the lungs.

Feel the shoulder blades and gently relax.

Relax the shoulder blades.

Relax the lungs.

Relax the heart.

Relax the whole chest.

Relax your whole torso.

From the tops of your lungs,

The base of the spine,

To the pelvis,

Soften your whole torso.

And gently bring your awareness to the top of your chest,

To your collarbones,

To your shoulders.

Relax your shoulders.

And gently bring your awareness to your left shoulder,

Gently relaxing your left shoulder,

Focusing on your left shoulder relaxed.

Bring your awareness through the arm,

Through the bicep,

To your elbow.

Relax your left elbow,

Your forearm,

And relax your left hand.

Focus on your left hand and relax each finger of your left hand.

Your whole left arm is soft and relaxed.

Bring your awareness now to your right shoulder.

Right shoulder is relaxed and soft.

Feel the right shoulder relaxed and soft.

And focus on the arm,

Bicep,

Down to the elbow.

Relax.

Relax your whole right arm.

Down to the forearm.

Relax your whole forearm.

Relax the right wrist and the right hand.

And gently relaxing your whole right hand.

Relax each fingertip of the right hand.

The whole right arm is soft and relaxed.

Gently bring your awareness back to your chest,

Your collarbones.

Feel the weight of both arms soft and relaxed.

Bring your awareness now to your neck,

To your throat.

Soften your neck.

Relax your throat.

Bring your awareness into your head,

The skull,

The jawbones.

Relax your jaw.

Soften your tongue.

Relax your teeth.

Feel the mouth relaxed.

Bring your awareness now to your face,

To your cheeks.

Gently softening your cheeks,

Softening your face.

Feel the face relaxed.

And bring your awareness to the ears,

Left ear,

Right ear.

Softly and gently relaxing your ears.

Bring your awareness to the back of the head,

Around the base of your skull,

The brainstem is relaxed.

Soften the back of your head and relax.

And bring your awareness to your nose.

Feel your nose relaxed,

Your breath soft and relaxed.

And bring your awareness to your eyes,

Left eye,

Right eye,

Soft and relaxed.

Feel the eyelids soft and relaxed.

And bring your awareness to your forehead,

Around your third eye center.

Soften the space in the middle of your forehead.

Relax the forehead.

Relax the eyes,

The ears,

The cheeks,

The nose,

The mouth and the tongue.

Feel your whole face relaxed.

Bring your awareness to the top of your head.

Focusing on the top of your head.

Gently relaxing the top of your head.

Visualize the whole head relaxed.

Relaxing the scalp.

Relaxing the hairs on your head.

Relaxing the back of the head.

Let the back of the head feel heavy and relaxed.

Bring your awareness to the whole head,

Soft and relaxed.

Bring your awareness to the whole body,

Soft and relaxed.

Feel your whole body soft and relaxed.

Allow the body to feel heavy and relaxed.

Feel free to press pause or just continue to allow the body to relax.

If you would like to come out of this session and continue about your day feeling restored and rested,

Then gently start to bring your awareness back to my voice,

Back to the body.

We're going to return to consciousness,

Bringing your awareness to your whole body.

Feel your whole body in space and start to become aware of your surroundings.

Shifting your awareness externally.

Noticing any sounds,

Any smells.

Noticing the way the air feels on your skin.

Taking a few moments to notice,

Through your senses,

Any external movements.

Becoming aware of anything outside the body.

Feeling the way your body exists in harmony,

Interacting with your outside world,

With your external awareness.

Gently start to wiggle your fingers and toes.

Coming back into internal awareness.

Creating some space physically.

Deepen your breath.

Maybe reach your arms over the head and stretch out.

Feeling any new space in your body and your lungs.

Take your time.

Moving as slow as what feels good for you in this moment.

Take your time.

Stretching.

Maybe rolling over to one side of the body for a moment.

And noticing the way movement feels again in your body.

Knowing and trusting that you have enhanced or created pathways in your system to learn to effectively relax your body.

To have taken the time to effectively rested your body.

Trusting that the neuroplasticity of your body and mind has gained new structure.

Has been nourished to allow you to surrender to experience deep rest.

In gratitude,

Whenever you're ready,

You can make your way up into a seated position.

Take a few moments here to feel your feet on the ground.

If you were laying down before you stand up and continue about your day with this beautiful ease of rest living inside your system.

Reviews

This was awesome .. super restorative ..