You spend the day tracking what someone else needs, and your own rest keeps getting postponed. This NSDR protocol asks nothing of you, guiding attention through the body so your nervous system can step down out of vigilance. Rest that does not wait on anyone else being settled first.
And start your morning with Optimal Living Daily!
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[00:00:00] Sparen? Mit Azubi-Gehalt oder BAföG? Klingt utopisch, ist es aber nicht. Mit ETFs im Sparkassen-Sparplan reichen schon kleine Beträge, um von Anfang an was aufzubauen. Und das Beste? Du musst dafür kein Finanzprofi sein. Wir zeigen's dir easy und ohne Fachchinesisch. Tippe jetzt auf das Banner und sichere dir deinen kostenlosen ETF-Vorsorge-Check.
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[00:01:23] Lie on your back with a pillow under your head and a bolster under your knees. Ensure you are warm and ready to disconnect from the external world. Close your eyes and allow your body and mind to start relaxing.
[00:01:39] Take a deep breath in and as you exhale, release a gentle sigh. Feel the weight of your body sinking into the surface beneath you. With each exhale, let go of tension, thoughts, and concerns. Allow yourself to be held by the ground below, trusting in the support it provides.
[00:02:11] In Yoga Nidra, we set an intention or resolve. Think of a short, positive statement that reflects your deepest desire or a quality you wish to cultivate, such as peace or healing.
[00:02:28] Repeat this intention three times, silently. We will now move through a progressive muscle relaxation.
[00:02:47] Start at your feet and work your way up. Curl your toes and tense your feet, then release. Tighten your calves, then release. Squeeze your thigh muscles, then release. Tighten your glutes and hips, then release.
[00:03:18] Pull in your stomach muscles, then release. Tighten your chest muscles, then release. Squeeze your arms and fists, then release. Raise your shoulders towards your ears, then release.
[00:03:56] And scrunch your facial muscles and tense your neck, then release. Feel a wave of relaxation flowing through your body from head to toe. Focus on your breath now. Breathe naturally, and observe the rise and fall of your abdomen with each inhale and exhale.
[00:04:25] Imagine with each breath in, you are drawing in calm and peace. With each breath out, you are releasing tension and stress. Imagine yourself walking along a tranquil river. The water is clear and gently flowing, creating a soothing sound.
[00:04:47] The air is fresh and filled with the scent of blooming flowers and lush greenery. Visualize the trees lining the riverbank, their leaves rustling softly in the breeze. Hear the gentle sound of the water flowing over the rocks, bringing a sense of calm and tranquility.
[00:05:16] Find a comfortable spot by the river to sit and rest. Feel the soft grass beneath you and the warmth of the sun on your skin. Close your eyes and listen to the soothing sounds of the river, allowing them to bring you deeper into relaxation. As you sit by the river, focus on the gentle sounds of the water.
[00:05:45] Let them carry away any remaining tension or stress. Imagine the peaceful environment aligning with your breath. In with calmness, out with tension. Return your focus to your intention set at the beginning.
[00:06:13] Repeat it silently, letting its positive energy fill your entire being. Now, begin to bring your awareness back to the present moment. Notice the sounds in the room, the temperature, and the surface beneath you.
[00:06:46] Gently wiggle your fingers and toes. When you're ready, roll to your right side, staying there for a few moments. Slowly find your way to a seated position. And open your eyes when you feel ready.
[00:07:18] Take a moment to reflect on the journey you've just undertaken. And carry the calmness and insights gained from this practice into your daily life. 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.
[00:07:43] I look forward to guiding you again, helping you find peace, relaxation and renewal. Whenever you need it. Sparen? Sparen? Mit Azubi-Gehalt oder BAföG? Klingt utopisch, ist es aber nicht. Mit ETFs im Sparkassen-Sparplan reichen schon kleine Beträge, um von Anfang an was aufzubauen. Und das Beste? Du musst dafür kein Finanzprofi sein.
[00:08:12] Wir zeigen's dir easy und ohne Fachchinesisch. Tippe jetzt auf das Banner und sichere dir deinen kostenlosen ETF-Vorsorge-Check. Wenn eine Frau sich online so präsentiert, muss sie sich über Dickpics und DMs nicht beschweren. Die soll sich freuen, dass Männer sie überhaupt... Nach nur 17 Minuten erscheint jungen Männern der erste frauenfeindliche Content auf Social Media. Das ist ungefähr so lange, wie du gerade diesen Podcast hörst. Lasst uns digitale Gewalt gegen Frauen bekämpfen. Wenn du einen frauenfeindlichen Post siehst, kritisiere ihn, melde ihn.
[00:08:42] Wenn du persönlich betroffen bist, vertrau dich jemandem an und hol dir Unterstützung. Sei mit uns gemeinsam gegen Hass im Netz. Telekom