When panic takes over, you need immediate grounding. This NSDR relief practice uses specific breath and body awareness techniques to lower your heart rate and intercept the physiological symptoms of acute anxiety.
And start your morning with Optimal Living Daily!
Spotify: https://open.spotify.com/show/1hygb4nGhNhlLn4pBnN00j?si=ciDPeYgOQ_-A-FCBWMD2Xg
Learn more about your ad choices. Visit megaphone.fm/adchoices
[00:00:01] Welcome to NSDR, the Non-Sleep Deep Rest Podcast, your sanctuary for unlocking deep relaxation without fully slipping into sleep. In this session, we'll guide you through a calming practice combining breath awareness, body scanning, and a visualization journey to help you achieve profound relaxation and rejuvenation.
[00:00:27] Begin by finding a peaceful, comfortable place where you can lie down undisturbed. Lie on your back with a cushion under your knees to support your lower back and a small pillow under your head. Cover yourself with a blanket if you need extra warmth.
[00:00:44] Rest your arms slightly away from your body, with your palms facing up. Close your eyes. Take a deep breath, and exhale slowly, letting go of the day's worries and distractions. Start by focusing on your breath.
[00:01:08] Inhale deeply through your nose, allowing your abdomen to rise. Exhale slowly through your mouth, letting your abdomen fall. Feel each breath bringing you into a state of calm and grounding. Continue this deep, mindful breathing. Feeling each inhale filling you into a deep breath, and each exhale releasing tension.
[00:01:45] Now let's move through a progressive muscle relaxation. Bring your awareness to your toes.
[00:01:54] Gently curl them. Then release. Move up to your feet. Tensing and then relaxing them. Progress to your calves, knees, thighs, and hips. Tensing and then relaxing. Continue to your lower back, abdomen, chest, and upper back. Feel the tension release as you focus on each muscle group.
[00:03:09] Now bring your awareness to your shoulders, arms, hands, and fingers. Tense and then relax. Allowing a wave of relaxation to flow through your body.
[00:03:41] Focus your mind on a positive affirmation or intention you wish to manifest. This could be a personal goal or a desired state of being. Silently repeat this three times. Feel the strength of your body, feeling its presence in your head.
[00:04:13] Let's move your awareness around your body. As I mention each part, bring your focus to that area, feeling it relax.
[00:04:21] Relax. Right side first. Thumb, index finger, middle finger, ring finger, little finger,
[00:05:02] forearm, elbow, upper arm, shoulder, thigh, calf, toes. Now the left side. Thumb, index finger,
[00:06:22] middle finger, ring finger, little finger. Now your wrist, forearm, elbow, upper arm,
[00:07:09] shoulder. Now move down your body to your waist, thigh, calf, toes. Now bring your awareness to
[00:08:03] different sensory points in your body. Feel the crown of your head, your ears, and the tip of
[00:08:20] your nose. Notice your lips, your chin, and your jaw. Feel the sensation of your breath as it enters
[00:08:46] and exits your nostrils. Sense your heart beating steadily in your chest. Visualize your breath spreading calm and relaxation throughout your entire body. Visualize yourself walking through a peaceful meadow. The grass is soft beneath your feet, and the air is filled with the scent of
[00:09:15] wildflowers. The sky is a brilliant blue, with fluffy white clouds drifting lazily. As you walk, you feel the warmth of the sun on your skin and hear the gentle buzz of bees and the song of birds.
[00:09:38] Find a comfortable spot in the meadow and sit down. 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. Recall your affirmation. Silently repeat it three more times, feeling its
[00:10:06] truth resonate through your relaxed body and calm mind. 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
[00:10:34] 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. When you feel ready, slowly press yourself up to a seated position.
[00:11:11] 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. 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
[00:11:38] peace, relaxation and renewal whenever you need it. Very good, very good, very good. Sehr gut? Wieso Steuer ist sehr gut. Das sagen ganz viele. 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.
[00:12:07] Ist sehr gut. Mit Wieso Steuer. Bis zum 31. Juli abgeben.