Searching for a natural way to relieve severe stress? This guided protocol beautifully blends Non-Sleep Deep Rest and Yoga Nidra. By systematically guiding your awareness, we help you embrace profound calm, lower your stress hormones, and return your body to a balanced, grounded baseline.
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[00:00:01] Welcome to NSDR, the Non-Sleep Deep Rest Podcast, your guide to unlocking deep relaxation without fully slipping into sleep. In this session, we'll delve into Yoga Nidra, a meditative technique also known as yogic sleep that harnesses the state between wakefulness and sleep to bring about not just relaxation, but also revitalization.
[00:00:27] Make sure you are in a comfortable position, lying flat on your back in a quiet space where you won't be disturbed. Place a cushion under your knees and a small pillow under your head. Allow your arms to rest by your sides, palms facing upward. Close your eyes. Take a few deep breaths and feel your body start to relax.
[00:00:49] With each exhale, let go of any tensions or worries, trusting in the support beneath you. Inhale deeply, filling your lungs with air, and exhale with a sigh, releasing all the air out.
[00:01:16] Repeat this a few more times, each breath taking you deeper into relaxation. Feel a sense of peace and tranquility in your heart. Now, silently set an intention for your practice. It could be a feeling or a state of being you wish to achieve.
[00:01:46] Repeat this intention three times in your mind. Bring your attention to your face. With your next exhale, allow all expressions to drop from your face. Relax those tiny muscles around your eyes and let your eyeballs rest back in their sockets.
[00:02:14] Soften the tiny muscles around your mouth, the cheeks, and let the jaw gently open. Feel the scalp resting on the skull and the neck easing any tension. Now, bring your entire body into awareness. Feel your bodily presence and connect deeply through the pure experience of sensation.
[00:02:46] Embrace the present moment, experiencing sensations without judgment or mental commentary. Maintain this inner stillness as you adjust your body comfortably, ensuring you remain awake and aware. Shift your focus to your breath. Feel the air moving in and out of your nostrils, filling your lungs naturally.
[00:03:14] As you exhale, create a soft ocean-like sound by gently contracting the back of your throat. Let your inhalations be natural and your exhalations slow and extended, calming the mind and body further. We will now begin a journey through the body.
[00:03:42] Focus on each part as I name it, without movement, simply by placing your awareness. Focus on each part as I name it, without movement. Start between your eyes, known as the third eye. Move to the throat. Right shoulder.
[00:04:12] Down the right arm to each finger. And back up to the throat. Move across to the left shoulder. Down the arm. Each finger.
[00:04:42] And back to the throat. Go down from the throat to the chest. Each side of the chest. Down to the navel. And the pubic bone.
[00:05:06] From the right hip to the toes. And back up to the left hip. And down to the toes. Return to the pubic bone.
[00:05:38] Up to the navel. Chest. And back to the third eye. Bring your attention to the base of the spine at the perineum.
[00:06:06] Feel this area begin to glow and pulse. Reversing any downward energies upward through the spine. Move your attention up. Right below the belly button. Visualizing energy nourishing your sensuality. And turning inward for liberation. Continue this upward movement. Behind the stomach.
[00:06:35] At the solar plexus. The heart center. Glowing with healing and love. The throat. Clearing communication barriers. The third eye. Pulsing with deep inner peace.
[00:07:07] Finally. Visualize a thousand petal lotus at the crown of your head. Representing complete unity and enlightenment. Begin to bring your awareness back to the room. Notice the air on your skin. The sounds around you. And the surface beneath you. Gently wiggle your fingers and toes.
[00:07:37] And when you're ready. Roll to your right side in a fetal position. Take a moment here. Take a moment here. When you feel ready. Gently sit up with your eyes closed. Carrying the peace and contentment back with you.
[00:08:07] End your practice by bringing your hands in prayer position in front of your heart. Feeling grateful for the practice. Slowly open your eyes when you're ready. Thank you for joining this journey into non-sleep deep rest. You can return to the NSDR podcast anytime you need a pause or reset. I look forward to guiding you again. Helping you find peace, relaxation, and rejuvenation whenever you need it. Take a moment now, please read the seven-year-old. I'm gonna try you to read the air.
[00:08:37] Thank you.