Welcome to this 20-minute NSDR session.
This practice will guide you into a deeply relaxing state where recovery,
Clarity,
And focus are restored,
Perfect for sharper thinking during a stressful day or before bed.
So take a moment to find a comfortable position,
Either sitting or lying down,
And gently close your eyes.
Move your attention to your breath.
Feel the temperature of the air entering and leaving your nose.
Let the breath flow effortlessly.
There's no need to force anything.
Now,
Focus on your belly and ribs rising with each inhale.
You may have thoughts arising,
And that's okay.
There's no use in trying to stop these thoughts.
Allow them to show up,
And let them just float by without judgment,
Like you would a cloud in the sky.
And keep focusing on your breath.
Belly and ribs rising with each inhale,
And falling with each exhale.
Realize that this time is just for you.
Everything and everyone can wait.
The only thing that matters at this moment is you.
Imagine you're on a boat in the middle of the ocean.
This can be a canoe,
Paddle boat,
Any kind of boat you'd like.
The water is crystal clear,
Still,
And calm.
When you look off into the distance,
The ocean blends with the sky,
Creating an infinite horizon.
You reach for a bag,
And when you open this bag,
It is filled with rocks.
Hundreds of little rocks.
These rocks represent all of your thoughts,
Worries,
And stresses.
Looking closely,
You can see all of your thoughts inside of these rocks.
This bag is very heavy and hard to hold.
So you take the bag,
And you dump all of the rocks into the still ocean.
As you look down,
You see the rocks slowly sinking.
They are sinking deeper and deeper until they are out of sight.
And when you look up,
You feel the sense of relief and lightness throughout your entire body.
A deep sense of calm as you gaze into the infinite horizon.
You breathe in the fresh air like it's your first breath of a new life.
Let's do three rounds of relaxation breathing.
Inhaling through the nose for the count of four,
And exhaling through thinly pursed lips,
Or making a shhhhh sound for the count of eight.
With each exhale,
Allow your body to sink even deeper into the surface beneath you.
Ready,
And inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Breathe normally.
Move your attention to the top of your head.
With every area I call out,
Notice what sensations you feel.
Hot,
Cold,
Tense,
Relaxed,
Tingly,
Numb.
There are no right or wrong sensations.
All you have to do is observe these sensations without any judgment.
Now going from the top of the head to the back of the head.
Base of the skull.
Back of the neck.
Upper back.
Mid back.
Lower back.
Now the entire back.
Move your attention to your tailbone.
Pelvis.
Right glute.
Right hamstring.
Back of the knee.
Calf.
Heel.
Sole of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Top of the foot.
Ankle.
Shin.
Knee.
Thigh.
Tailbone.
Pelvis.
Now the left glute.
Left hamstring.
Back of the knee.
Calf.
Heel.
Sole of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Top of the foot.
Ankle.
Shin.
Thigh.
Now feel your entire lower body.
From your hips down to your toes.
On your next exhale,
Allow your lower body to relax,
Let go,
And sink deeper into the surface beneath you.
Now move your attention to your lower abdomen.
Upper abdomen.
Lower abdomen.
Ribs.
Center of the chest.
Right pec.
Right shoulder.
Upper arm.
Elbow.
Forearm.
Palm of the hand.
Thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Third finger.
Back of the hand.
Wrist.
Forearm.
Upper arm.
Shoulder.
Middle of the chest.
Left pec.
Left shoulder.
Upper arm.
Elbow.
Forearm.
Palm of the hand.
Thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Back of the hand.
Wrist.
Forearm.
Upper arm.
Shoulder.
Middle of the chest.
Now feel your entire upper body.
On your next exhale,
Allow your lower abdomen to relax.
Allow your upper body to sink deeper into relaxation.
Now draw your attention to the front of the neck.
Chin.
Jaw.
Lower lip.
Upper lip.
Right cheekbone.
Left cheekbone.
Nose.
Right eye.
Left eye.
Right eyebrow.
Left eyebrow.
Right temple.
Left temple.
Forehead.
Top of the head.
Now feel your entire body from head to toe.
Sending waves of relaxation with every exhale.
Let your body sit and enjoy this state of tranquility.
Let's do another three rounds of relaxation breathing.
In through the nose for the count of four and out through thinly pursed lips for the count of eight.
With each exhale,
Send waves of relaxation from your head all the way down to your toes.
Ready?
And inhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Breathe normally.
Imagine you're back on the boat in the middle of the crystal clear ocean.
Looking out at that infinite horizon.
Sitting back and just feeling at ease.
Feeling weightless as if you're floating.
No worries,
No thoughts.
Just happy to be enjoying the view and doing nothing.
You're not thinking about where the boat is going or if it's even moving.
You're just at peace,
Soaking everything in.
Now bring your attention back to your breath.
Focusing on the inhale and exhale.
Not forcing the breath,
Just letting the body breathe naturally while you observe.
Feel the inhale go from your nose down to your belly.
And the exhale from your belly up to your nose.
I now offer you a minute of silence to experience the state of complete relaxation.
There's no need to focus on anything.
No need to try.
Just be.
We are coming to the end of the session.
Begin to bring awareness to your surroundings.
Gently wiggle your toes and fingers.
Slightly bend your knees and elbows.
Rock your hips back and forth.
Relax your shoulders.
Gently move your head side to side.
Whenever you're ready,
Open your eyes.
Thank you for joining me and thank yourself for dedicating this time to your wellbeing.
Practices like this positively impact every aspect of your life from relationships,
Health,
Wealth,
And much more.
Thank you.
