4145: WITH MUSIC - Embracing Calm: NSDR and Yoga Nidra for Deep Stress Relief

[00:00:00] [SPEAKER_00] This episode is brought to you by Facebook. So, you were scrolling on Marketplace and there it was, the bike you'd been searching for. You sent a message and it turned out the seller was super chatty, kinda funny, and an avid cyclist. The next thing you know, you're in a cycling crew. Well, a community cycling group. The thing about Facebook, you might find more than what you're looking for. From a browse to a bike ride, this summer, find more on Facebook.

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[00:01:00] [SPEAKER_02] This is Optimal Living Daily. And I'm Justin Malik. Welcome back to our Sunday bonus episode where I share an episode from one of the other podcasts in our network. This one's a little different. I'm sharing an episode from our show called NSDR, which stands for Non-Sleep Deep Rest. It's also known as Yoga Nidra. It's a relaxation practice known to calm the nervous system, lower stress, relieve tension and anxiety, and more. All good things.

[00:01:30] [SPEAKER_02] Now if you're driving or walking or not in a space to lie down right now, definitely save this one for later and try it out. And if you enjoy it, you can find our NSDR podcast wherever you're listening to this. Just search for NSDR and look for the one from Optimal Living Daily. I also have a link in this episode's description. So with that, take a listen as we optimize your life.

[00:02:01] [SPEAKER_03] Welcome to NSDR, the Non-Sleep Deep Rest Podcast. Your guide to unlocking deep relaxation without fully slipping into sleep. In this session, we'll delve into Yoga Nidra, a meditative technique also known as Yogic Sleep that harnesses the state between wakefulness and sleep to bring about not just relaxation, but also revitalization.

[00:02:26] [SPEAKER_03] Make sure you are in a comfortable position, lying flat on your back in a quiet space where you won't be disturbed. Place a cushion under your knees and a small pillow under your head. Allow your arms to rest by your sides, palms facing upward. Close your eyes. Take a few deep breaths and feel your body start to relax.

[00:02:54] [SPEAKER_03] With each exhale, let go of any tensions or worries, trusting in the support beneath you. 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.

[00:03:30] [SPEAKER_03] Feel a sense of peace and tranquility in your heart. Now, silently set an intention for your practice. It could be a feeling or a state of being you wish to achieve. Repeat this intention three times in your mind. Bring your attention to your face.

[00:04:01] [SPEAKER_03] With your next exhale, allow all expressions to drop from your face. Relax those 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.

[00:04:33] [SPEAKER_03] Now, bring your entire body into awareness. Feel your body into the body. 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.

[00:05:02] [SPEAKER_03] 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.

[00:05:25] [SPEAKER_03] Let your inhalations be natural and your exhalations slow and extended, calming the mind and body further. We will now begin a journey through the body. Focus on each part as I name it, without movement, simply by placing your awareness. Start between your eyes, known as the third eye.

[00:05:59] [SPEAKER_03] Move to the throat. Right shoulder. Down the right arm to each finger. And back up to the throat. Move across to the left shoulder.

[00:06:30] [SPEAKER_03] Down the arm. Each finger. And back to the throat. Go down from the throat to the chest. Each side of the chest. Down to the navel.

[00:07:04] [SPEAKER_03] And the pubic bone. From the right hip to the toes. And back up to the left hip. And down to the toes. Return to the pubic bone.

[00:07:37] [SPEAKER_03] Up to the navel. Chest. And back to the third eye. Bring your attention to the base of the spine at the perineum.

[00:08:06] [SPEAKER_03] Feel this area begin to glow and pulse. Reversing any downward energies upward through the spine. Move your attention up, right below the belly button. Visualizing energy nourishing your sensuality and turning inward for liberation. Continue this upward movement.

[00:08:33] [SPEAKER_03] Behind the stomach, at the solar plexus. The heart center. Glowing with healing and love. The throat. Clearing communication barriers. The third eye. Pulsing with deep inner peace.

[00:09:06] [SPEAKER_03] Finally, visualize a thousand petal lotus at the crown of your head. Representing complete unity and enlightenment. Begin to bring your awareness back to the room. Notice the air on your skin. The sounds around you. And the surface beneath you. Gently wiggle your fingers and toes.

[00:09:36] [SPEAKER_03] And when you're ready, roll to your right side in a fetal position. Take a moment here. When you feel ready, gently sit up with your eyes closed. Carrying the peace and contentment back with you.

[00:10:07] [SPEAKER_03] End your practice by bringing your hands 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 to guiding you again. Helping you find peace, relaxation, and rejuvenation whenever you need it.

[00:10:41] [SPEAKER_00] This episode is brought to you by Facebook. So, you were scrolling on Marketplace. And there it was. The bike you'd been searching for. You sent a message and it turned out the seller was super chatty. Kind of funny. And an avid cyclist. The next thing you know, you're in a cycling crew. Well, a community cycling group. The thing about Facebook, you might find more than what you're looking for. From a browse to a bike ride. This summer, find more on Facebook.

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