Hours of screen work leave your eyes aching and your focus scattered. This Yoga Nidra session releases the small muscles around the eyes and draws attention inward, away from visual processing. Your visual system gets the darkness and stillness it rarely receives in a working day.
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[00:00:55] Welcome to NSDR, the Non-Sleep Deep Rest Podcast. Your Guide to Achieving Profound Relaxation Without Slipping Into Sleep. In this session, we will explore breath-centered relaxation, progressive muscle relaxation, and a calming visualization journey to help you find deep rest and rejuvenation. Start by finding a quiet, comfortable place where you can lie down undisturbed.
[00:01:22] 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. Start by focusing on your breath.
[00:01:51] 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. Continue this deep, mindful breathing, feeling each inhale filling you with peace, and each exhale releasing tension.
[00:02:18] We will now move through a progressive muscle relaxation. First, bring your attention to your toes. Gently curl them. Then release.
[00:02:48] Move up to your feet, tensing and relaxing them. Continue this process, relaxing each area.
[00:03:00] Your calves, thighs, and hips. Now move to your lower back. Tense, and then relax. Do the same for your abdomen.
[00:03:29] Chest, and upper back. Feel the tension release as you focus on each muscle group. Next, tense and relax each of these areas, allowing a wave of relaxation to flow through your body.
[00:03:59] Your shoulders, arms, and fingers. Now focus your mind on a positive affirmation or intention you wish to manifest.
[00:04:27] 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 now move your awareness around your body. As I mention each part, bring your focus to that area, feeling it relax.
[00:04:55] Right side first.
[00:05:00] Thumb, index finger, middle finger, ring finger, little finger, forearm, elbow, upper arm, shoulder.
[00:05:58] Now move to your waist, thigh, knee, and toes.
[00:08:04] Now bring your awareness to different sensory points in your body.
[00:08:33] Feel the crown of your head, your ears, and the tip of your nose. Notice your lips, your chin, and your jaw. Feel the sensation of your breath as it enters and exits your nostrils.
[00:09:02] Sense your heart beating steadily in your chest. Visualize your breath spreading calm and relaxation throughout your entire body. Visualize yourself walking along the shore of a quiet lake. The water is calm and clear, reflecting the sky above. The gentle lapping of the waves creates a soothing rhythm.
[00:09:32] The air is fresh and cool, with a subtle scent of water and earth. Find a comfortable spot by the lake to sit and rest. Feel the ground 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.
[00:10:01] Now recall your intention from earlier. 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.
[00:10:31] 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 just 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 peace, relaxation and renewal whenever you need it.
[00:11:39] Lust auf frische Vielfalt zu kleinen Preisen? Dann ab zu Rewe! Eisbergsalat frisch und knackig, Klasse 1. Je Stück für nur 89 Cent. Oder frische Rewe beste Walmandarinen, Klasse 1. Je 750 Gramm Netz für nur 1,99 Euro. Und mit Rewe Bonus sammelst du zusätzlich 20 Cent Bonusguthaben. Frische Vielfalt kleine Preise. Rewe, dein Markt.
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