The most powerful affirmation of all time, paired with the science of Non-Sleep Deep Rest.
It is December 20th. The pressure to "do more" and "buy more" is at its peak. But what if, for just 10 minutes, you didn't have to improve, achieve, or acquire anything?In this classic session, Martin uses the NSDR (Non-Sleep Deep Rest) protocol to guide you into a state of profound physiological relaxation. We combine a somatic body scan with the most searched-for affirmation in the world to rewire your subconscious mind.In this session, we cover:0:00 - Introduction: Why you need to stop "doing" and start "being."
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.
Welcome to the calming anxiety podcast. I'm Martin and today's session, I am enough, the ultimate 10 minute NSDR reset.
So find your quiet place as we go back to basics. The world outside is telling you that you need to do more, buy more and be more. But in this quiet space, we're going to remember a simple, undeniable truth. You are already enough.
Today we'll use the technique called NSDR, non-sleep deep rest. It's a beautiful and powerful way to reset your nervous system without actually sleeping. So please lie down if you can, get comfortable and close your eyes. Let's set our intention.
The goal for the next 10 minutes is not to try to relax. It is simply to follow my voice. If your mind wonders which is natural, maybe on your shopping list or your travel plans, just gently bring it back to the sound of my voice. And the rhythmic rise and form of every breath.
You are here to rest. You are here to put down the weight of the year. Take a deep breath now in three or nose and then let it out with a long, loose sigh.
Once more, breathe in through your nose and then out through your mouth and relax.
We will begin the rotation of consciousness. I'm going to name different parts of your body and as I name them, I don't want you to move them. Just simply bring your awareness to them. Imagine a small, warm light touching each point.
Bring your attention now to your right hand thumb. And now your index finger, your ring finger and your little finger, the palm of your hand.
The back of your hand, the right wrist, your elbow and now your shoulder.
And then shift your attention to your left hand, to your left hand thumb, your index finger, your middle finger, your ring finger and then the little finger, the palm of your hand, your wrist, your elbow and your shoulder.
Now bring your awareness to the center of your throat, the space between your eyebrows, the sensation of your eyelids. Feel the entire back of your body resting heavily against the surface beneath you, the whole body now. The whole body, safe, heavy and at rest.
Now bring your focus to your breathing. We are not changing it yet, just observing it. Notice the cool air entering your nostrils and then the warm air leaving. Now let's practice the physiological side.
This is the quickest way to lower quarters of levels. Inhale deeply through your nose. Then at the top take one more tiny sip of air and now exhale slowly through your mouth for a count of 6, 5, 4, 3, 2, 1.
Let's do that again with me to my count. Ready? Inhale, sip more air at the top and now a long, slow, exhale. 5, 4, 3, 2, 1 and just let your breathing return to its own rhythm.
Feel your nervous system powering down. And within this state of deep receptivity we plant our seed. Our sancalpa, this is the most searched for truth because it is the one we most often forget. Repeat this silently in your mind with total conviction.
Visualize each word, each letter in your mind's eye after I say them. I am enough. I do not need to earn my rest. I am enough.
Who I am right now in this messy and perfect moment is enough.
My productivity does not define my worth.
I am enough. Visualize these words like a stamp pressing gently but firmly into your subconscious.
When the family triggers you this week. I am enough. When you feel you haven't bought the perfect gift. I am enough.
When you are tired. I am enough. Let that feeling expand into your chest into the very fabric of your song. A golden warmth that says you don't have to run anymore.
You can just be. So once more, I am enough. I do not need to earn my rest. I am enough.
Who I am right now in this messy and perfect moment is enough.
My productivity does not define my worth.
I am enough. Slowly start to deepen your breath. Feel the air filling your lungs, waking up the body. Wiggle your fingers, wiggle your toes.
Keep that sense of enoughness with you. It truly is your shield. It is your truth. Stretch your arms overhead if you like.
And when you are ready my friend, open your eyes. Thank you. Looking after you today. Thank you for listening to calming anxiety.
Remember, we do not need to be perfect this Christmas. You just need to be you. If you are new here, please do subscribe. Give it a thumbs up or a rating, 5 would be lovely and a comment.
Let me know in affirmation that you would like to hear on the channel and I will record it. Thank you.