Harmonize your physical form with your mental state. This guided session addresses systemic exhaustion by guiding you through targeted breathing, physical relaxation, and subtle body awareness, delivering a truly holistic mind-body reset.
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[00:00:01] Welcome to NSDR, the Non-Sleep Deep Rest Podcast, where we guide you to unlock deep relaxation without slipping into sleep. In this session, we'll lead you through breath awareness, progressive relaxation, and a serene visualization to help you achieve profound rest and rejuvenation. Find a quiet, comfortable place where you can lie down undisturbed.
[00:00:29] Lie on your back with a pillow under your head, a bolster under your knees, and perhaps a 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.
[00:01:01] 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.
[00:01:28] 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. Start by bringing your attention to your toes. Gently curl them, then release.
[00:02:02] Move up to your feet, tensing and relaxing them. Continue this process by tensing and then relaxing your calves, thighs, and hips.
[00:02:29] Next, tense and release your lower back, abdomen, chest, and upper back. Feel the tension release as you focus on each muscle group.
[00:03:02] Bring your awareness to your shoulders, arms, hands, and fingers. Tense and relax each of those areas, allowing a wave of relaxation to flow through your body.
[00:03:31] Now focus your mind on a positive affirmation or intention you wish to manifest. This could be a personal goal or a state of being. Silently repeat it three times, feeling its presence in your mind and body. Let's move your awareness around your body.
[00:04:00] As I mention each part, bring your focus to that area, feeling it relax. Right side. Thumb. Index finger. Middle finger. Ring finger.
[00:04:31] Little finger. Wrist. Elbow. Upper arm. Shoulder. Waist.
[00:05:08] Thigh. Calf. Ankle. And toes. Now the left side.
[00:05:38] Thumb. Index finger. Middle finger. Middle finger. Ring finger. Little finger. Wrist. Forearm.
[00:06:11] Elbow. Upper arm. Shoulder. Now down to your waist. Thigh.
[00:06:44] Calf. And toes. Now bring your awareness to different sensory points in your body.
[00:07:05] Feel the crown of your head, your ears, and the tip of your nose. Notice your lips. Your chin. And your jaw.
[00:07:31] Feel the sensation of your breath as it enters and exits your nostrils. Sense your heart beating steadily in your chest. Visualize your breath spreading calm and relaxation throughout your entire body. Now visualize yourself walking through a serene garden.
[00:08:00] The garden is filled with vibrant flowers, lush greenery, and the gentle sound of a flowing fountain. The air is fresh and fragrant with the scent of blooming flowers. And as you walk, you feel a deep sense of peace and connection with nature. Find a comfortable spot there to sit and rest.
[00:08:31] Feel the earth 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. Take a moment to recall your intention or affirmation. Feel the breath of the breath. Silently repeat it three more times, feeling its truth resonate through your relaxed body and calm mind.
[00:09:12] Gradually bring your awareness back to the present moment. Notice the sounds around you, the feeling of the surface beneath you, and the air on your skin. Gently wiggle your fingers and toes. And when you're ready, roll onto your right side, resting in the fetal position for a few moments.
[00:09:38] When you feel ready, slowly press yourself up to a seated position. Open your eyes, taking in your surroundings. And notice how calm and refreshed you feel after this journey.
[00:10:06] Thank you for joining this journey into non-sleep, deep rest. 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. Oh, it feels like summer.
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