NSDR For Anxiety & Overthinking Relief

Welcome,

Let's settle in.

Make sure you're in a quiet room where you won't be disturbed for the next few moments.

You can lay down on a yoga mat,

On a couch or on a bed,

Wherever is most comfortable for you.

As you will cool down during the practice we advise you to wear a light blanket and if you're comfortable with it,

Wear an eye mask.

Now make sure your body is comfortable,

Legs either rolling out or in,

Arms by the side,

And palms facing up or down,

Whatever is most comfortable.

Make sure your body is in a straight line and notice if you feel comfortable.

Make any adjustments as necessary.

Just notice how the body is making contact with the floor,

The heels,

The back of the legs,

The buttocks,

The back,

The arms and the back of the head.

Now relax your forehead,

Let the eyebrows slide away from each other.

Relax the temples,

Relax the jaws,

Swallow one time just to relax the throat.

Surrender the shoulders and allow your chest to be open and relaxed.

Surrender the belly and notice the body becoming heavier.

Let's move our awareness to the outside.

Just notice the outside world for a moment,

All of the sounds around you,

Without naming or labeling or judging,

We just notice whatever is around us,

Like you would be listening to music.

We just observe all the sounds around us,

Whatever we can hear we just allow it to be.

And from the outside world we move our awareness to the inside world.

We notice our breath,

Our breathing.

We just watch our breath,

Without trying to interfere with it,

We just notice the breath coming into the nostrils,

Going past the throat,

Filling up the lungs,

Pushing the diaphragm down,

Filling up the belly,

Expanding,

And then slowly the belly falls back,

The diaphragm moves back up,

The air comes out of the lungs,

Past the throat,

Out of the nostrils.

We just notice this flow of breathing,

Air comes in the nostrils,

Belly comes out,

And belly comes back,

The air comes out of the nostrils.

Just notice the air coming in the nostrils,

Filling up the belly,

And exhaling out.

Now let's take a deeper breath in,

The physiological sigh.

We're going to take a breath in and breathe out the mouth with sound,

So breathe in,

Breathe in,

Breathe in,

And just make a sound,

Just surrender.

Let the breath come to normal breathing again.

And we're going to do the second time,

So we're going to breathe in,

Breathe in,

Breathe in,

Hold it for two seconds,

And exhale out with sound.

Just let the breathing come back natural again.

And then the final time,

Let's breathe in,

Breathe in,

Breathe in deeply,

Hold it for two,

And breathe out with a he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he-he are overthinking,

The body tends to be in overdrive.

Our brain,

Our nervous system,

Our body,

There's nothing wrong with you.

It's just we need to reset the body,

The nervous system,

And the mind.

And this practice is developed to help you with this.

If the mind keeps racing,

The body is tense,

Don't worry.

This is a part of the practice.

We're not trying to stop the thoughts,

We're trying to stop fighting them,

Stop fighting the tension.

And the more we practice,

The better we retrain the brain and the body to feel safe and calm.

This takes time.

So don't be too strict to yourself.

Just allow yourself to surrender,

To stay with my voice and to follow the guidance.

And in time,

The body will feel safe again.

Feel calm and grounded.

Let us set an intention.

How would it feel if you would feel safe,

Calm and grounded?

Try to visualize yourself feeling calm,

Safe and grounded.

Maybe you can remember a time when you felt this way,

Or visualize a place where you feel calm and safe and grounded.

And try to take the time to actually feel this in your whole body,

If you can.

Just imagine feeling completely calm,

Safe and grounded.

Now repeat it three times to yourself.

I feel calm.

I feel safe.

I feel grounded.

I am calm.

I am safe.

I am grounded.

I am calm.

I am safe.

I am grounded.

Now let's leave that as a seed in our subconscious mind.

And now we're going to come back to our breath.

We're going to do a little breathing exercise.

We're going to breathe in for four counts.

And breathe out for six.

Two,

Three,

Four,

Five,

Six.

Again,

We're breathing in for four.

One,

Two,

Three,

Four.

And exhale out for three,

Four,

Five,

Six.

Again,

Breathe in two,

Three,

Four.

And exhale for six.

Two,

Three,

Four,

Five,

Six.

Let's do it one more time together.

Let's breathe in for four.

And exhale for six.

Two,

Three,

Four,

Five,

Six.

Just allow yourself to surrender on the exhale.

New energy comes in at four.

And surrendering and letting go on a six out breath.

Continue this breathing exercise at your own pace.

Make sure it feels comfortable.

And notice every time that you're exhaling,

You allow yourself to surrender.

You allow yourself to let go.

Continue the breathing.

With every exhale,

Surrender a little bit more.

Give yourself permission to let go.

Allow yourself to surrender to the exhale.

If the mind drifts off,

That's okay.

If you're distracted,

Just see if you can let go.

See whatever the mind is going and gently bring your awareness back to the breath.

With every exhale,

Sink in deeper into relaxation.

Now let go of the breathing on the next exhale.

Allow yourself to go back to the normal breathing.

Just observe the breath.

Allow it to flow naturally.

Without trying to control it,

Just surrender it.

Just notice the natural flow.

Now we're going to move our awareness throughout the body.

Stay with my voice.

Bring your awareness to two centimeters above your head.

Allow you to move your awareness to the center of your brain and in between the eyebrows.

Let your eyebrows relax away from each other.

The awareness of the right eyebrow and the left eyebrow.

Awareness of the temples,

The jaws,

The throat,

The back of the neck,

The right shoulder blade,

The left shoulder blade,

The space in between both shoulder blades.

The middle of the spine,

The lower back,

The tailbone.

Awareness of the whole spine together from bottom to top.

The right shoulder,

Upper arm,

Lower arm,

Wrist,

Palm of the hand.

Back of the hand,

Right thumb,

Index finger,

Middle finger,

Ring finger,

Pink,

Wrist,

Lower arm,

Upper arm,

Right chest,

Heart center,

Left chest,

Left shoulder,

Upper arm,

Lower arm,

Wrist,

Palm of the hand,

Back of the hand,

Left thumb,

Index finger,

Middle finger,

Ring finger,

Pink,

Wrist,

Lower arm,

Left chest,

Heart center,

Belly,

Navel,

Pubic bone,

Right hip,

Buttocks,

Right upper leg,

Lower leg,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Big toe,

Second,

Third,

Third,

Fourth,

Fifth,

Right foot,

Lower leg,

Upper leg,

Right hip,

Pubic bone,

Left hip,

Right hip,

Buttock,

Left upper leg,

Lower leg,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Big toe,

Second,

Third,

Fourth,

Fifth,

Left foot,

Lower leg,

Upper leg,

Left hip,

Pubic bone.

Awareness of the whole right leg.

Awareness of the whole left leg.

Awareness of the whole body together.

Awareness of the whole body together.

Awareness of the whole body together.

The whole body is now completely relaxed.

We surrender the whole body.

Now move your awareness back to the breath.

Notice the belly rising in the inhale and falling on the exhale.

Just be fully aware of this process.

Just notice.

It's like the belly moves on its own.

We just notice the breath.

We stay aware with the movement.

Full awareness of the breath.

Now we're going to count the breathing.

The moment the belly rises,

We count 27.

When the belly falls,

We count 27.

When the belly rises again,

We count 26.

When the belly falls,

We count 26.

Continue the breathing and the counting.

Now let go of the breathing.

And begin to visualize.

Try to visualize a beautiful garden.

A beautiful serene garden.

With beautiful flowers.

And a big green tree in the middle of the garden.

And a quiet small little lake.

Like a miniature lake.

Completely calm.

Clear blue sky above you.

And a beautiful sun above you.

White birds sitting in a tree.

A big green field of grass surrounding you.

You can smell the scent of flowers in the air.

And you see this beautiful serene garden around you.

You feel calm,

Safe and grounded.

You move your attention back to your feeling safe,

Calm and grounded.

Try to feel it.

Feeling completely safe,

Calm and grounded.

Now repeat three times mentally.

I am safe,

Calm and grounded.

I am safe,

Calm and grounded.

I am safe,

Calm and grounded.

Now just linger here in this feeling.

In the emotions of feeling safe,

Calm and grounded.

Knowing that whenever you need to,

You can always come back to this space.

And the more you practice,

The more you will be able to feel it.

The more your body will feel calm,

Safe and grounded.

Now gently bring your awareness back.

Gently bring your awareness back into the body.

Notice the body.

Notice the fingers and the toes.

You can move them a little bit.

You can touch the thumb and the index finger together and rub them.

Maybe move your head a little bit to the left and right and start taking a deeper breath in.

Take another breath in.

And if you like you can give your body the movement you need.

Maybe stretch your body.

And when you're ready,

You can gently open the eyes.

Keep a soft eye gaze and even place your foot soles onto the floor and drop yourself to the right side.

Just lay here for a moment with a soft gaze.

Try to stay connected to yourself just for a moment,

Feeling calm,

Safe and grounded.

Remember,

Life is meant to be lived in the moment.

Be calm.

Live now.