When every tab in your brain is crashing, it's time for a full reboot. This deep NSDR exploration guides your entire organism into a state of non-doing, facilitating vital physiological repair and comprehensive stress reduction.
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[00:00:02] Oh, fühlt sich das nach Sommer an! Die neue Sommerwäsche von Chibo begeistert mit leuchtenden Farben und fröhlichen Trints. Feine Spitze, leichte Mikrofaser und sommerliche Schnitte sorgen für pures Wohlgefühl, selbst an heißen Tagen. Entdecke jetzt die neue Wäschekollektion von Chibo und finde deine Lieblingsstücke für den Sommer. Das gibt es nur bei G. Sehr gut, sehr gut, sehr gut!
[00:00:32] Sehr gut? Wieso Steuer ist sehr gut? Das sagen ganz viele! Cool! Wer sagt das? Stiftung Warentest, Computerbild, Focus Money, Chip, Finanztipp, such dir was aus! Mega! Aber das ist doch bestimmt kompliziert! Nö! Einfach Foto von der Lohnsteuerbescheinigung machen und fertig! Klingt sehr gut! Ist sehr gut! Hol dir dein Geld zurück mit Wieso Steuer!
[00:00:52] Welcome to NSDR, the Non-Sleep Deep Rest Podcast, where we explore the art of deep relaxation without slipping into sleep. In this session, we will guide you through breath-focused relaxation, a body scan, and a serene visualization to help you achieve profound rest and rejuvenation. Begin by finding a peaceful, comfortable place where you can lie down undisturbed.
[00:01:21] Lie on your back with a pillow under your head, a bolster under your knees, and perhaps a warm blanket over you for warmth. Place your arms slightly apart from your body, palms facing up. Close your eyes. Take a deep breath, and as you exhale, let go of the day's worries and distractions.
[00:01:48] Start by focusing on your breath. Inhale deeply through your nose, allowing your abdomen to rise. Exhale slowly through your mouth, feeling your abdomen fall. With each breath, feel yourself sinking deeper into a state of calm and relaxation.
[00:02:19] Continue this deep, mindful breathing, feeling each inhale filling you with peace, and each exhale releasing tension. We will now move through a progressive muscle relaxation.
[00:02:47] Begin by bringing your attention to your toes. Gently curl them, then release. Move up to your feet, tensing and relaxing them. Progress to your calves, knees, thighs, and hips, tensing and then relaxing each area.
[00:03:26] Continue to your lower back, abdomen, chest, and upper back. Feel the tension release as you focus on each muscle group.
[00:03:54] Bring your awareness to your shoulders, arms, hands, and fingers. Tense and then relax each area, allowing a wave of relaxation to flow through your body. Focus your mind on a positive affirmation or intention you wish to manifest.
[00:04:22] This could be a personal goal, or a state of being. Silently repeat your intention three times, feeling its presence in your mind and body. Let's move your awareness around your body. As I mention each part, bring your focus to that area, feeling it relax.
[00:04:49] First, the right side. Thumb. Index finger. Middle finger. Ring finger.
[00:05:19] Little finger. Wrist. Elbow. Upper arm.
[00:05:49] Shoulder. Waist. Thigh. Knee. Calf.
[00:06:34] Toes. Now the left side. Thumb. Index finger. Middle finger. Ring finger.
[00:07:07] Little finger. Wrist. Forearm. Elbow. Upper arm. Shoulder.
[00:07:42] Waist. Thigh.
[00:08:21] Toes. Now bring your awareness to different sensory points in your body. Feel the crown of your head, your ears, and the tip of your nose.
[00:08:46] Notice your lips, your chin, and your jaw. Feel the sensation of your breath as it enters and exits your nostrils. Sense your heart beating steadily in your chest.
[00:09:17] Visualize your breath spreading calm and relaxation throughout your entire body. Now visualize yourself walking along a peaceful beach. The sand is soft and warm beneath your feet, and the gentle sound of waves lapping at the shore fills the air. The sky above is clear with a warm, golden sunset casting a serene glow.
[00:09:45] As you walk, you feel the warmth of the sun on your skin and hear the soothing rhythm of the ocean. Find a comfortable spot to sit and rest. Feel the sand supporting you as you connect with the tranquility of this place. Take a moment to soak in the beauty and peace, allowing it to fill you with a deep sense of relaxation. Recall your intention.
[00:10:16] Silently repeat it three more times, feeling its truth resonate throughout your relaxed body and calm mind. Gradually, bring your awareness back to the present moment. Notice the sounds around you.
[00:10:44] The feeling of the surface beneath you. And the air on your skin. Gently wiggle your fingers and toes. When you're ready, roll onto your right side, resting in the fetal position for a few moments.
[00:11:12] When you feel ready, slowly press yourself up to a seated position. Open your eyes, taking in your surroundings. Notice how calm and refreshed you feel after this journey. Thank you for joining this journey into non-sleep deep rest.
[00:11:41] You can return to the NSDR podcast anytime you need a moment of calm and rejuvenation. I look forward to guiding you again, helping you find peace, relaxation and renewal whenever you need it. Our suggestion for your podcast is fresh food and delicious food from Aldi. Always good, always good, always good, always good, always good, always good. Always good, always good. Kurz gesagt, frische für alle.
[00:12:10] Zum Aldi-Preis. This week Mini-Wassermelon. Das Kilo für nur 1,29 Euro. Oder Nektarinen. Die 1-Kilo-Schale für nur 1,89 Euro. Entdecke jetzt viele weitere Angebote in deiner Aldi-Nord-Filiale. Und weiter geht's. Einfach lauschen und genießen. Aldi. Gutes für alle.