Rose Singer

Albuquerque, NM, USA

Junji

Karen

Leslie

Stratford, ON, Canada

You will gently scan your body, becoming aware of each part, allowing yourself to sink into a state of deep relaxation.

English

This 5-minute Non-Sleep Deep Rest (NSDR) guided relaxation practice is perfect for when you need to reset and refresh your whole system, but don't have much time available. 

During this session, you will be guided through some breathwork, body awareness, and relaxation techniques. NSDR technique comes highly recommended by Dr. Andrew Huberman, and its effectiveness is backed by science.

♪ Background music by Liborio Conti

Non-Sleep Deep Rest (NSDR) 5-Minute Profound Relaxation

 Welcome to this five-minute in SDR non-sleep deep rest meditation practice. Come to lie down, get comfortable, close the eyes and relax. Begin by taking a deep breath in through the nose and out through the nose or the mouth. Another deep breath in through the nose and breathing out. One more deep breath in, breathing out and now allowing the body to completely relax. Bringing awareness now to your feet. See if you can feel the big toes of both feet and all the little toes both feet. Aware of the arches of each foot and the heels and then becoming aware of the ankles. Slowly moving the awareness up into the lower legs, feeling the calf muscles and the shins as your conscious awareness slowly drifts up the legs and moves into the knee joints now. Feeling the knees, front and back, allowing the breath to continue flowing naturally as your awareness moves up and into the thighs. Feeling the quadricep muscles in the front of the legs and the hamstrings at the back and your awareness eventually moving up into the hip joints. Aware of the hip joint, aware of the backside, pelvic floor and the groin and then moving your attention up and into the abdomen as well as the lower back. Aware of and feeling into that lower segment of the torso, noticing the solar plexus and the midsection of the back, noticing the chest, the heart and the upper back and then bringing your awareness all the way up into the shoulders and from the shoulders flowing down into the upper arms, down into the elbows, into the forearms and into the wrists. Becoming aware of the palms and the back of the hands and then feeling the thumbs, both hands, index fingers, middle fingers, ring fingers and the little fingers. Becoming aware of the front of the throat and the back of the neck, chin and jaw, lips, nose and watching the movement of the breath. Aware of the closed eyes, the forehead, aware of the ears and the back of the head and aware of the crown at the top of the head, whole body awareness now, aware of the whole body as one connected sensation from the crown of the head to the tips of the toes, aware of and connected to the whole body and resting deeply and as you hold awareness of the whole body, take a deeper breath in through the nose and breathing out through the nose or the mouth, becoming aware of the hands and the feet, moving them gently, beginning to stretch out through the arms and the legs as we come back relaxed and refreshed from this five-minute non-sleep deep relaxation. The practice is now complete.