NSDR : Non-Sleep Deep Rest And Nervous System Reset

00:30

26:09

NSDR : Non-Sleep Deep Rest And Nervous System Reset

by Jason Buonomo

Rated

5

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

16

Settle into a deep rest with this voice-only NSDR (Non-Sleep Deep Rest) practice inspired by Yoga Nidra. Through gentle breath awareness, a slow full-body scan, and spacious periods of stillness, you will be guided to release physical tension, quiet a busy mind, and step away from the efforts of the day. This guided meditation supports stress relief, anxiety relief, nervous system relaxation, nervous system reset, burnout support, overthinking, racing thoughts, mental fatigue, emotional exhaustion, sleep preparation, deep sleep, and restorative rest. It combines mindfulness, body awareness, grounding, breathwork, present moment awareness, deep relaxation, and tension release. No visualization or meditation experience is required. Lie down or recline, follow the voice, and rest. The intention is to remain gently aware, but if you drift toward sleep, that is welcome too. Use this practice as a midday reset or evening wind-down. Voice only, with no background music.

Relaxation Meditation Stress Relief Anxiety Relief Nervous System Burnout Overthinking Mental Fatigue Sleep Body Scan Breathwork Mindfulness Grounding Non Sleep Deep Rest Progressive Muscle Relaxation Breath Awareness Guided Relaxation Mind Body Connection Sensory Awareness

Meet your Teacher

Denver, CO, USA

Meet your Teacher

Denver, CO, USA

Transcript

And thank you for joining me. This practice is titled, Non-sleep deep rest and nervous system reset. Sometimes when all the activities of the day have come to an end. The body can continue to carry tension into the night. This tension can show up in a variety of different ways. Maybe your shoulders remain tense. Your jaw feels tight. Or perhaps your mind keeps racing from one thought to the next. In this practice. We're going to help release some of that tension by gently moving our attention throughout the body. Giving each area time to soften. And gradually settle into rest. Let's begin. First. Take a moment to gather anything that may help you remain comfortable during this practice. Maybe a blanket to keep your body warm. Or perhaps a pillow to support your head. Once you have what you need. Find a quiet place where you can lie down or recline in a position that feels right for you. Let your arms rest beside you. With your hands open. Let your legs rest in whatever position feels most comfortable Allow your shoulders to rest naturally. Without pulling them back. Or pressing them down. If you need to move at any point during this practice, That's okay. Just make the adjustment you need and then return your attention to my voice. When you're ready. Gently close your eyes. Begin to notice your breath. Notice where you feel it most clearly. Perhaps in your nose. Your chest. Your stomach? You don't need to breathe in any particular way or make the breath any different. Just breathe normally. And rest your attention there. Let's take three slow, Comfortable breaths together. There's no need to hold the breath. Or fill your lungs completely. Just let each breath feel easy. Slow and relaxed. Take a slow breath in through your nose. And then gently breathe out through your mouth. Again, Breathing in. . . And then exhaling just a little slower than before. One more time. Breathing in. . . And then slowly letting it go. Allow the breath to return to its own natural rhythm now. And just notice your body. Breathing all on its own. We'll begin moving our attention throughout the body now. During this practice. There's no need to physically move any part of your body. I'll name one area at a time. And as I do, Bring your attention there. And notice whatever sensations may already be present. Maybe heaviness. Pressure. Tingling Maybe no sensation at all. There's no particular way this needs to feel. Just notice whatever's here in this moment. And then continue to follow my voice. Let's start by bringing your attention to your right foot. Notice your right heel. The sole of your foot. Top of your foot. Your big toe. Each of your smaller toes. Feel your entire right foot. Resting exactly where it is right now. Now move your attention to your ankle. Your lower leg. Your calf. And your shin. Notice your right knee. The front of your knee. The inside of your knee. The space behind your knee. Continue moving your attention now to your right thigh. Your right hip. Notice the weight of your entire right leg. From your hip. All the way down to the tips of your toes. Bring your attention now to your left foot. Notice your left heel. The sole of your foot. Top of your foot. Your big toe. Each of your smaller toes. Feel your entire left foot resting exactly where it is. Move your attention now to your left ankle. Your lower leg. Your calf. Your shin. Notice your left knee. The front of your knee. The space behind your knee. Move your attention now up to your left thigh. Your left hip. Notice the weight of your entire left leg. From your hip. All the way down to the tips of your toes. Now, Feel both of your legs together. Bring your attention now to your hips and your pelvis. Feel your lower back. There may be a small space beneath it. Or maybe it's resting completely against the surface underneath you. Just notice. Now, Move your awareness to your stomach. Notice the movement here as your body breathes. Your stomach rises slightly with the inhale. And then settles again with the exhale. Follow this movement for the next few moments. Breathing in. . . And breathing out. Bring your attention to your chest now. Notice the movement of your ribs. The front of your chest. The left side of your chest. The right side of your chest. Your upper back. Feel the weight of your entire upper body. Being supported beneath you. Move your attention now to your right hand. Notice your right thumb. Your index finger. Your middle finger. Your ring finger. And your little finger. Feel the palm of your hand. The back of your hand. And your right wrist. Continue moving your attention now to your right forearm. Your right elbow. Your upper arm. And your right shoulder. Feel your entire right arm. Resting beside you. Now bring your attention to your left hand. Notice your left thumb. Your index finger. Your middle finger. Your ring finger. And your little finger. Feel the palm of your hand. Back of your hand. And your left wrist. Continue moving your attention through your left forearm. The left elbow. Your upper arm. And your left shoulder. Feel your entire left arm. Resting beside you. Notice both of your arms together now. Bring your attention to your neck. The front of your throat. The left side of your neck. The right side of your neck. Move your attention to your jaw. Notice whether your teeth are touching. Or maybe they're separated. Notice your lips. Cheeks. Your nose. Bring your attention to your eyes. Your eyelids. Muscles beneath your eyes. The area between your eyebrows. Notice your forehead. Now notice your ears. Back of your head. And the full weight of your head. Being supported beneath you. Your neck. Your shoulders. Your chest. Your stomach? Your hips. Your legs? And your feet. And now your entire body. Notice where your body makes contact with the surface beneath you. Perhaps the back of your head? Your shoulders, Your arms. Your hips, Your legs. Feel the weight of your entire body being held by the surface beneath you. Notice how your breath continues without any help from you. Your chest rises. Your stomach moves. Your body breathes in. And breathes out. Just let your body be here. As it is. Just breathing. As we near the end of our practice. Let's begin returning. But gradually. There's no need to move yet. We can start by just noticing any sounds in the room. Notice which sounds are close. And which ones are further away? Notice the temperature of the air against your skin. Notice the feeling of your clothing. Or the blanket against your body. Notice the feeling of your hands. Your theme. Your arms. And your legs. Take a slow breath in through your nose. And then gently breathe out through your mouth. Again, Breathing in. . . And then slowly letting it go. Begin moving your fingers. And then your toes. Slowly rotate your wrists. And your ankles. You can gently move your head from side to side. Or maybe stretch your arms and legs in a way that feels comfortable. Take your time. There's no rush. When you're ready. Gently open your eyes. Take a moment to notice how your body feels. Perhaps a little more rested. A little quieter. A little more settled. And if nothing feels different. That's okay too. There's no particular way you need to feel. Time you gave yourself to stop. To become still. And to rest. Was more than enough. Thank you for practicing with me. You're always welcome here. Namaste. You