NSDR for Deep Sleep The Evening Wind Down for Nervous System Recovery (Part 3 of 3)

The day is done. Whether it went exactly to plan or felt like an uphill battle, that chapter is now closed. It's time to move out of the high-beta brainwaves and into that deep, restorative set of alpha and theta waves. You don't need to solve any more problems tonight. Your only job right now is to rest. You are safe to let go. Welcome to calming anxiety. I'm Martin, clinical hypnotharpist and former paramedic, and this is your moment of calm. For a deep dive in more sleep sessions, why not subscribe and share this with friends and family. Now, I'll presume that you're ready for bed. The lights are out. You're just listening. So we're going to start with left nostril breathing. It's a powerful way to stimulate the parasympathetic nervous system and prepare your body for sleep.

Gently block your right nostril with your thumb and inhale slowly and deeply through the left for a count of four. We'll do it with my count ready. In, two, three, four, hold, two, three, four, exhale, two, three, four, five, six, seven, eight, and rest. We'll do that again, but we'll repeat it twice one after the other. Again, blocking your right nostril. Inhale, inhale, inhale, inhale, inhale, inhale, inhale, inhale, inhale, inhale, exhale, inhale, inhale, inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six, seven, eight. Well done. Just let your breathing settle and let's begin a brief NSDR body scan, like completely still. Feel the weight of your body pressing into the bed or the chair. Notice the contact points, your heels, your hips, your shoulders, all of you. Imagine a wave of relaxation starting at your toes with every out breath. It wax and wanes, pulsates and grows. It softens the arches of your feet and then moves upwards through your calves as the wave moves. Your muscles turn off like lights in a house at the end of a night. With every breath, this sensation of relaxation increases like a warmth, comforting and deep, flowing up through your thighs and then through your hips. With every out breath, you allow it to seep into the fabric of your body. Onwards through the small of your back, your tummy, into your chest and upper back. You sink deeply into the bed, flowing now through your shoulders down both arms to the tips of each finger and then onwards from your shoulders into your neck, your jaw, over your face, your cheeks, your lips, your nose and your eyes to the crown of your head. Relax and unwind deeply and safely.

And maybe within the beauty of your thoughts, imagine seeing yourself standing at the edge of a quiet moonlit lake. The water perfectly still, reflecting the stars above. Every thought that pops into your mind is like a pebble. Watch it drop into the water. Sink to the bottom and disappear. The ripples of that vault spreading outwards, dissipating until stillness resumes. Relax now and within the beauty of your mind, repeat these wonderful words internally as you allow yourself to drift deeper and deeper. I release the day and all its expectations. My body knows how to heal and I trust the process of sleep.

I am safe, I am protected and I am at peace. I invite deep restorative rest into every cell of my being. And still you unwind more deeply. You drift in peace. Relax now and unwind. And then once more in the beauty of your mind, imagine and repeat. I release the day and all its expectations. My body knows how to heal and I trust the process of sleep.

I am safe, I am protected and I am at peace. I invite deep restorative rest into every cell of my being. And as you drift ever deeper, hear your three daily caring tips. The digital sunset. In future, switch your devices to night shift or turn them off entirely 60 minutes before bed. Protect your melatonin production. To the brain dump, if your mind is racing, spend a few minutes writing down everything you need to do tomorrow to get it out of your head and onto paper so that your subconscious can rest. Three, cool to calm. Lower the temperature in your room. A slightly cooler environment mimics the natural drop in body temperature that is required for deep REM sleep. Relax, further and further. Allow yourself to sleep deeply to unwind. This completes the three part resilience series. I hope these moments of magic have served you well. Don't forget, the anxiety break it course am I exclusive five series self that knows his sessions as it calminganxiety.fm. It's yours forever for only sixty seven dollars. Sleep well my friend. You deserve this moment of peace and in your beautiful dreams. Be kind.