El Dorado Hills, CA, USA

Melissa Cafiero

Lynnwood, WA, USA

Jaime Zins Gazes

Experience deep rest by focusing on your breath and body, releasing tension, and rejuvenating your mind.

English

This Non-Sleep Deep Rest Yoga Nidra practice is designed to quickly drop you into deep and soothing body awareness. Perfect for a mid-day reset when you don't have much time but want some nervous system regulation.

NSDR Micro Nidra

Hello, and welcome to this quick NSDR Yoga Nidra meditation. NSDR stands for non-sleep, deep rest, and follows many of the principles of the Yoga Nidra practice. If you would like a longer-form Yoga Nidra meditation, you can find one on my teacher profile. To begin, bring yourself into a comfortable position, allowing your body to be 10% more relaxed than it is right now by sending in a few intentional deep inhales and exhales. Observe if there are areas in the body that feel like they are holding tension, and either change the position to allow them to relax more fully, or send a loving inhale and a long, deep exhale to soothe those tense areas. Starting with dropping your mental awareness out of your mind and into your abdomen. Observing your belly rising and falling as you breathe, and allowing the breath to naturally slow, become more steady. As I begin to walk you through body awareness, I invite you to use the simple mantra of I'm breathing in, I'm breathing out, if you get distracted or your mind starts to talk. Starting now, as you breathe in, simply stating, I'm breathing in. As you breathe out, stating, I'm breathing out. Repeating this to yourself whenever you get sidetracked or distracted. And now moving into awareness of your body. No need to change or alter anything other than where you're sending your awareness. Starting at your toes, bringing awareness to the sensation, the feeling of your toes. Moving up into the feet, the calves and the shins, knees, thighs, hips and glutes, lower abdomen, lower back, upper abdomen, mid back, upper back, shoulders, chest, chest, upper arms, elbows, forearms, wrists, hands, fingers, the back of your neck, back of your head, top of your head, forehead, eyebrows, eyes, cheeks, ears, nose, lips, mouth, throat, the entire front of your body, the entire back of your body, your whole body. Taking a couple breaths into your body. Cleansing as you breathe out. Allowing yourself to sink a little bit deeper. Finding whatever releasing or nourishing breath you need for a few rounds. Beginning to slowly observe the world around you once again. The position of your body. The sounds of your environment. The temperature of the air around you. Beginning to slowly wiggle your fingers and your toes. Maybe bringing in some stretches into the body more deeply. And taking a couple final rounds of breath in whatever way you need them. Feeling a little bit more rested, rejuvenated, calm. As you're ready, finding your way gently out of the meditation. Fluttering your eyes back open. Re-emerging back into your day. I hope that you enjoyed this quick reset. Have a beautiful rest of your day. I'll see you again soon.