Anxiety keeps the body primed for a threat that never arrives. This NSDR meditation interrupts that cycle at the physical level, relaxing the muscles that hold tension and slowing the breath until your nervous system reads the situation as safe. You end on steady ground.
And start your morning with Optimal Living Daily!
Apple Podcasts: https://podcasts.apple.com/us/podcast/optimal-living-daily-mental-health-motivation/id1067688314
Spotify: https://open.spotify.com/show/1hygb4nGhNhlLn4pBnN00j?si=ciDPeYgOQ_-A-FCBWMD2Xg
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[00:00:00] Oh, meine Zehen bringen mich um. Diese Schuhe sind viel zu eng. Trägst du immer noch diese spitzen Dinger? Ich meine, sind nicht alle Laufschuhe so geformt? Nein, du brauchst Altras. Altra? Altra sind geformt wie deine Füße mit einer fußförmigen Zehenbox. Einfach viel bequemer. Bezwinge deinen Lauf mit Hallenzehen. Okay, das klingt traumhaft. Mehr Komfort, Kraft und Dynamik. Alles durch die Passform. Altra versteht das einfach. Altra, stay out there.
[00:00:31] Welcome to NSDR, the Non-Sleep Deep Rest Podcast. Your guide to achieving deep relaxation without slipping into sleep. In this session, we'll explore calming breathwork, progressive muscle relaxation, and a unique visualization journey to help you achieve profound relaxation and revitalization. Ensure you are in a quiet, comfortable space where you won't be disturbed.
[00:00:59] Lie flat on your back with a cushion under your knees and a small pillow under your head. Allow your arms to rest by your sides, with palms facing upward. Close your eyes, take a few deep breaths, and feel your body start to relax. With each exhale, let go of any tensions or worries, trusting in the support beneath you.
[00:01:28] Inhale deeply, filling your lungs with air, and exhale with a sigh, releasing all the air out. Repeat this a few more times, each breath taking you deeper into relaxation.
[00:01:44] Feel a sense of peace and tranquility in your heart. Now, silently set an intention for your practice.
[00:02:09] It could be a feeling or a state of being you wish to achieve. Repeat this intention three times in your mind. Next, bring your attention to your face. With your next exhale, allow all expressions to drop from your face.
[00:02:40] Relax the tiny muscles around your eyes, and let your eyeballs rest back in their sockets. Soften the tiny muscles around your mouth, the cheeks, and let the jaw gently open. Feel the scalp resting on the skull and the neck, easing any tension.
[00:03:11] Now, bring your entire body into awareness. Feel your bodily presence and connect deeply through the pure experience of sensation. Embrace the present moment, experiencing sensations without judgment or mental commentary. Maintain this inner stillness as you adjust your body comfortably, ensuring you remain awake and aware.
[00:03:40] Shift your focus to your breath. Feel the air moving in and out of your nostrils, filling your lungs naturally. As you exhale, create a soft ocean-like sound by gently contracting the back of your throat. Let your inhalations be natural and your exhalations slow and extended, calming the mind and body further.
[00:04:13] We will now begin a journey through the body. Focus on each part, as I name it, without movement, simply by placing your awareness.
[00:04:24] Start at the third eye. Move to the throat. Right shoulder. Down the right arm to each finger. And back up to the throat.
[00:04:51] Go down from the throat to the chest. Each side of the chest. Down to the navel. And the pubic bone. From the right hip to the toes. And back up to the left hip. And down to the toes.
[00:05:49] Return to the pubic bone. Up to the navel. Chest. And back to the third eye.
[00:06:15] Bring your attention to the base of the spine at the perineum. Feel this area begin to glow and pulse. Reversing any downward energies upward through the spine. Move your attention right below the belly button. Visualizing energy nourishing your sensuality and turning inward for liberation. Continue this upward movement.
[00:06:46] Behind the stomach at the solar plexus. Filling with strength and vitality. The heart center. Glowing with healing and love. The throat chakra.
[00:07:05] Clearing communication barriers. The third eye. Pulsing with deep inner peace. The crown of the head. The third eye. Visualize a thousand petal lotus representing complete unity and enlightenment. Begin to bring your awareness back to the room.
[00:07:36] Notice the air on your skin. The sounds around you. And the surface beneath you. Gently wiggle your fingers and toes. And when you're ready, roll to your right side in a fetal position.
[00:08:04] Take a moment here. When you feel ready, gently sit up with your eyes closed, carrying the peace and contentment back with you. End your practice by bringing your hands
[00:08:26] in prayer position in front of your heart, feeling grateful for the practice. Slowly open your eyes when you're ready. Thank you for joining this journey into non-sleep, deep rest. You can return to the NSDR podcast anytime you need a pause or reset. I look forward
[00:08:51] to guiding you again, helping you find peace, relaxation and rejuvenation whenever you need it.
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