10 Minute NSDR Reset: Calm Your Mind & Regulate Your Nervous System InstantlyEpisode SummaryFeeling overwhelmed, anxious, or battling that inevitable midday slump? This 10-minute Non-Sleep Deep Rest (NSDR) session is your ultimate reset button.
Join your host, Martin from Calming Anxiety, as he guides you through a powerful, science-backed practice to settle your entire system in just 10 minutes.We'll begin with deep, intentional breathing to release tension in your jaw and neck, followed by a relaxing body scan to let go of physical tightness from head to toe.
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The script
Transcribed from the audio, so the odd word may be off. Tap any line while it plays to keep the words in step with Martin's voice.
10 Minute NSDR Reset Hi there, welcome to calming anxiety. I'm your host Martin and today we're hitting the ultimate reset button where the you're feeling anxious, overwhelmed or battling that midday slump. We're going to use the power of non-sleep, deep reset or NSDR to settle your entire system in 10 minutes. So find your comfortable place to sit or lie down where you won't be disturbed.
You don't need to do anything. Just listen. Let's begin. Close your eyes gently and allow your shoulders to drop away from your ears and your hands to rest comfortably at your sides.
We'll start with our breath. Take a slow, deep breath in for the new one nose, filling your lungs completely and then just breathe out slowly, releasing any tension that you might be holding in your jaw or your neck. Imagine the muscle fibers loosening and winding. Again, inhale deeply and then exhale.
The breath become natural and effortless. Your only job right now is to listen to the sound of my voice and feel the weight of your body supported by the surface beneath you. Now bring your attention to your feet and toes. Focus any lingering tightness and with your next gentle exhalation allow them to become heavy and fully relaxed as if a warm, calm wave was flowing over them.
Move your focus up to your carbs and knees. Imagine them softening, loosening, letting go of the day's movement.
Allow that wave of relaxation to continue into your thighs and hips. This is where we often hold the stress. Allow your hips to sink deeper into your support. Bring your attention to your stomach and chest.
Feel the gentle rise and fall with each breath. Your core is soft, relaxed and open. Notice your hands and arms. Let them be completely limp, resting without effort.
Along the gentle pulps of life within them. Finally bring awareness to your head and face. Relax your forehead. Release the space between your eyebrows and allow your tongue to rest loosely in your mouth.
You are now in a deep state of non-sleep rest, present, aware and profoundly relaxed.
As you rest in this deep peaceful stillness, we'll gently introduce a few affirmations.
These silently to yourself letting the words resonate in this calm space.
I am safe and supported. I am safe and supported. My nervous system is calm and regulated.
My nervous system is calm and regulated.
I choose peace over worry. I choose peace over worry.
Take a moment to notice any thoughts that drift into your mind. This is mindfulness. You don't need to chase them or judge them. Simply watch them float by like clouds in the sky.
Gently bring your attention back to your breath and the feeling of deep rest.
Let's use the power of the present moment. Think about one thing you can appreciate right now. It could be the feeling of the blanket, the silence in the room or just the fact that you took this time for yourself. Anchor yourself in this positive moment.
Now let's reaffirm your strength. I have clarity to handle anything that comes my way.
I am resilient, capable and full of calm energy.
I am present and I am enough.
Let's repeat them once more. I have the clarity to handle anything that comes my way.
I am resilient, capable and full of calm energy.
I am present and I am enough.
Breathe into these feelings. This stillness is your strength. You are resetting your mind and body, preparing to step back into your day with fresh energy and peace. So relax.
Feel your breathing once more with your beautiful mind. Truly deeply allow yourself to love all that you are.
And then these final moments start to bring your awareness back to the room. Wiggle your fingers and toes just very gently. Take a slow, slightly deeper breath in and on the out breath feel the energy returning to your limbs. There is no rush but begin to feel the surface beneath you and the sounds of the outside world.
When you are ready you can slowly open your eyes. Take a moment to stretch, feeling grounded and refreshed. You have just given your body a powerful 10 minute reset. Carry this calm, clear energy with you for the rest of the day.
If this NSDR session helped you find calm, please subscribe to Carming Anxiety for daily strategies to manage stress and overwhelm. Before we go I just like to thank the sponsor, KozyEarth. Their premium bamboo viscos pajamas and loungewear are the perfect way to wind down and promote restful sleep after a day managing our anxieties. Get 41% off the site wide with code "Calming".
Thanks KozyEarth.com and an amazing 41% off with my code "Carming". Thank you my friends. Have a lovely day. Smile often, positive thoughts and above all, be kind.
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