NSDR 14 Minutes

Finding the position that works for you with your eyes closed,

Or if you prefer,

Your gaze to a fixed point.

Awareness to my voice and knowing that your mind may wander as minds tend to do.

And when your mind wanders,

Bring the awareness back to my words.

Or to your breath.

Becoming aware of your head.

Your forehead.

Eyes.

Cheeks.

Jaw.

And tongue.

Take a deep conscious breath in.

And as you breathe out,

Relaxing down your shoulders away from the ears.

The upper arms.

Elbows.

Lower arms.

Hands.

Fingers.

And thumbs.

Take a breath in.

And as you breathe out,

Relaxing all the muscles of the upper,

Middle,

And lower back.

Softening the chest,

Ribs,

Belly.

All muscles surrendering of the upper legs.

Knees.

Lower legs.

Ankles.

Feet.

And toes.

Breath in.

And away.

Breathing in.

And breathing out.

Breathing in.

And breathing out.

And you feel supported and safe here.

Allow yourself to release any fears.

Any insecurities that might be weighing you down.

The earth is always there for you.

Protecting you.

Grinding you.

Breath in.

And breath out.

Enjoying the feeling that the earth is giving you.

Releasing anything that no longer serves you.

With every breath out.

And breath in.

Breath out.

When you're ready now.

Begin to be aware of the surface that you're on.

Taking three deep breaths in through the nose.

And out through the mouth.

In through the nose.

Sighing out through the mouth.

And once more in.

Sighing out through the mouth.

And when you're ready,

Gently beginning to open your eyes.