True calm begins with the physical body. This immersive Yoga Nidra session uses a detailed rotation of consciousness to dissolve stubborn muscular holding patterns, naturally inviting the mind to follow the body into a state of profound, unshakable peace.
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[00:00:51] Welcome to NSDR, the Non-Sleep Deep Rest Podcast, where we guide you to unlock deep relaxation without fully falling asleep. In this session, we'll lead you through a calming practice of breath awareness, progressive relaxation, and a soothing visualization to help you achieve profound rest and rejuvenation.
[00:01:16] Find a quiet, comfortable place where you can lie down undisturbed. 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.
[00:01:42] Take a deep breath, and as you exhale, let go of the day's worries and distractions. Begin by focusing on your breath. Inhale deeply through your nose, filling your lungs completely. Exhale slowly through your mouth, feeling your body relax more with each breath.
[00:02:10] Continue this deep breathing pattern, feeling each breath bring you deeper into a state of calm and relaxation. We will now move through a progressive muscle relaxation.
[00:02:35] Bring your attention to your toes. Tense them gently. Then release. Move up to your feet, tensing and relaxing them.
[00:02:52] Continue this process through your calves, thighs, and hips, tensing and then relaxing each area.
[00:03:14] Progress to your lower back, abdomen, chest, and upper back. Feel the tension release as you focus on each muscle group.
[00:03:42] Finally, 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.
[00:04:12] 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.
[00:04:46] Let's move your awareness around your body. As I mention each part, bring your focus to that area, feeling it relax. Relax. Right side first. Thumb. Index finger. Middle finger. Ring finger.
[00:05:21] Little finger. Wrist. Forearm. Elbow. Upper arm. Shoulder.
[00:05:56] Waist. Thigh. Knee. Calf.
[00:06:29] Foot. Toes. Now the left side. Thumb. Index finger. Middle finger.
[00:07:02] Ring finger. Little finger. Forearm. Elbow.
[00:07:31] Upper arm. Shoulder. Waist. Thigh. Knee.
[00:08:07] Calf. Toes. Now bring your awareness to different sensory points in your body.
[00:08:34] Feel the crown of your head, your ears, and the tip of your nose. Notice your lips. Your chin. In your jaw. Feel the sensation of your breath as it enters and exits your nostrils. Sense your heart beating steadily in your chest.
[00:09:09] Visualize your breath spreading calm and relaxation throughout your entire body. Now, visualize yourself walking through a tranquil forest. The trees are tall and majestic. Their leaves rustling gently in the breeze. The forest floor is soft beneath your feet. And the air is filled with the fresh scent of pine.
[00:09:36] As you walk, you feel a deep sense of peace and connection with nature. Find a comfortable spot to sit and rest. 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 intention.
[00:10:04] Silently repeat it three more times, feeling its truth resonate through your relaxed body and calm mind. Gradually, bring your awareness back to the present moment.
[00:10:30] Notice the sounds around you, 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.
[00:11:04] 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.
[00:11:33] 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.
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