Deep within you lies a state of being completely untouched by stress. This meditation guides your awareness through the outer layers of physical and mental distraction to rest in the Anandamaya Kosha—your natural internal reservoir of bliss and peace.
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[00:00:01] 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 mindful breathing, progressive body relaxation, and a calming visualization journey to help you find deep rest and rejuvenation. Find a quiet, comfortable place where you can lie down undisturbed.
[00:00:27] 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.
[00:00:51] Start by focusing on your breath. Inhale deeply through your nose, allowing your abdomen to rise. And exhale slowly through your mouth, feeling your abdomen fall. With each breath, feel yourself sinking deeper into a state of calm and relaxation.
[00:01:16] Continue this deep, mindful breathing, feeling each inhale filling you with peace, and each exhale releasing tension. We will now move through a progressive body relaxation.
[00:01:38] Bring your attention to your toes. Gently curl them, then release. Move up to your feet, tensing and relaxing them.
[00:01:58] Continue this process, tensing and then relaxing each area. Move through your calves, thighs, and hips. Progress to your lower back, abdomen, chest, and upper back.
[00:02:44] Continue to feel the tension release as you tense and then relax each area, allowing a wave of relaxation to flow through your body. Now bring your awareness to your shoulders, arms, hands, and fingers.
[00:03:18] 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 your affirmation three times, feeling its presence in your mind and body. Let's move your awareness around your body.
[00:03:47] As I mention each part, bring your focus to that area, feeling it relax. Right side first. Thumb. Index finger. Middle finger. Ring finger.
[00:04:19] Little finger. Wrist. Elbow. Upper arm. Shoulder.
[00:04:54] Waist. Thigh. Calf.
[00:05:34] Toes. Now the left side. Thumb. Index finger. Middle finger. Ring finger.
[00:06:06] Little finger. Wrist. Forearm. Upper arm. Shoulder.
[00:06:40] Waist. Thigh. Calf.
[00:07:20] Toes. Now bring your awareness to different sensory points in your body. Feel the crown of your head, your ears, and the tip of your nose. Notice your lips, your chin, and your jaw.
[00:07:46] Feel the sensation of your breath as it enters and exits your nostrils. Sense your heart beating steadily in your chest. Visualize your breath spreading calm and relaxation throughout your entire body. Now visualize yourself arriving at a serene mountain retreat.
[00:08:16] The air is crisp and clean, filled with the scent of pine trees. The sounds of nature surround you, from the rustling leaves to the distant call of birds. Find a comfortable spot to sit and rest by a clear mountain stream. The water flows gently over the rocks, creating a soothing, rhythmic sound. As you sit, take in the sights and sounds of the retreat.
[00:08:45] The towering trees, the vibrant foliage, and the gentle flow of the stream. Feel the peace and tranquility of this place enveloping you. Allow the serene environment to deepen your sense of relaxation and calm. Recall your affirmation. Silently repeat it three more times, feeling its truth resonate through your relaxed body and calm mind.
[00:09:21] 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 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.
[00:09:50] 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.
[00:10:16] 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. Oh, fühlt sich das nach Sommer an. Die neue Sommerwäsche von Chibo begeistert mit leuchtenden Farben und fröhlichen Trints.
[00:10:44] Feine Spitze, leichte Mikrofaser und sommerliche Schnitte sorgen für pures Wohlgefühl, selbst an heißen Tagen. Entdecke jetzt die neue Wäschekollektion von Chibo und finde deine Lieblingsstücke für den Sommer. Das gibt es nur bei G. Meditieren, Yoga, Joggen, nichts entspannt mich. Echt? Mich entspannt meine Steuer total. Steuer? Wie Finanzamt? Die Steuererklärung? Ja, ich hab ganz locker über 1000 Euro zurückbekommen.
[00:11:14] Hast du geheime Connections oder Excel-Superkräfte? Nö, nur die Wieso-Steuer-App. Wow, und das ist einfach? Klar, die macht fast alles automatisch. Ich fühl mich plötzlich so. Entspannt, hol dir dein Geld zurück. Abgabefrist 31. Juli. Was? Schaffst du ganz entspannt mit Wieso-Steuer? Ach, ach ja.