NSDR Protocol for Anxiety Relief 10 Minute Non-Sleep Deep Rest (Yoga Nidra for Stress & Neuroplasticity)

If you feel like your brain is running with too many of those tabs open at once, this is your hard reset. In the next 10 minutes, we are moving away from the high beta stress waves into a state of non-sleep, deep rest. This isn't just relaxation. It's a physiological shift to lower your cortisol and repair your nervous system.

Don't worry about doing it right. Just listen. Hi, I'm Martin Hewlett, Clinical Hypnotherapist and welcome back to calming anxiety. Today we are practicing the spoke NSDR protocol designed to settle a mind and prime your body for deep recovery.

So find your quiet place now, somewhere company you can sit or lie down whichever you prefer and then close your eyes. We begin with the physiological side, the fastest way to trigger your parasympathetic nervous system. So take a deep breath in now through your nose and then that tiny sip of air at the very top to fully expand your lungs. And now a long, slow exhale through the mouth until you are completely empty.

Again, inhale deeply, another sip of air at the top.

And then release slowly, feeling your shoulders drop. Now, let your breath return to its own natural rhythm but focus on the out breath with every exhalation.

Imagine if you will, you are sinking 5% deeper into the chair or bed on which you rest. Your prefrontal cortex is beginning to quiet. You are entering that liminal state, the space between weightfulness and sleep where true your all healing begins. Feel the cool air entering your nostrils and then the warmth as it leaves.

You are safe, you are still and with your beautiful mind expand your awareness to feel and connect with the almost hypnotic rhythm of the rise and fall of each and every breath.

Find one area and as you breathe in, notice the difference, the subtle shift in sensations between the in and the out breath. Control these sensations as your rib cage expands rising, filling your lungs with life, with ambition and then as you breathe out, that wonderful natural sense of release, of blissful relaxation as you drift 5% deeper. Further and further down within the sanctuary of your consciousness as you reunite mind, body and soul in harmony for a new way of thinking of feeling and reacting with calmness with clarity because simply put, you are worthy.

As your body rests, your subconscious remains open to these truths so it is in the beauty of your mind's eye. Imagine them, the size, shape and color of each word I say and then repeat them internally.

I am activating my body's natural healing response right now.

I release the need to control the future, I am grounded in the present.

My nervous system is calm, resilient and regulated.

I choose to step out of the fight or flight and into the deep peace.

Every breath reduces my cortisol and restores my mental clarity.

I am worthy of this rest, it is the foundation of my strength.

I let go of the day's mental chatter and embrace deep stillness.

My mind is becoming more flexible, focused and at ease.

And with these wonderful words, you find balance and acceptance, relax deeply and safely.

And once more, imagine and repeat. I am activating my body's natural healing response right now.

I release the need to control the future, I am grounded in the present.

My nervous system is calm, resilient and regulated.

I choose to step out of the fight or flight and into deep peace.

Every breath reduces my cortisol and restores my mental clarity.

I am worthy of this rest, it is the foundation of my strength.

I let go of the day's mental chatter and embrace deep stillness.

My mind is becoming more flexible, focused and at ease.

And before we finish, here are three tips for maintaining this calm today. One, the two minute rest. If you feel anxiety rising later, use that double inhale, the physiological sigh we did earlier. It is a biological kill switch for stress.

Two, view sunlight. Try to get five minutes of natural light in your eyes. It sets your circadian rhythm and helps you fall into deep N.S.D.R. states more easily tonight. Three.

One more no task for just one hour today. Do one thing at a time. No phones while seating. No podcast while steam mailing.

Give your brain the gift of focus. You are now refreshed and reset. Gently wiggle your fingers and toes, feeling the energy returned to your limbs. Take a deep in breath and then as you exhale stretch your arms out overhead and open your eyes.

Thank you for joining me on calming anxiety today. If this helped you, please leave a review on Apple or Spotify. It helps others find this piece. I'm Martin Hewlett.

I created over 2,000 guided shows just for you to explore and enjoy. Take care my friend. Let's reconnect tomorrow. Smile often and to yourself.

Be kind.