Mindwire Neurofeedback Brain Training Series: Week 6- NSDR Meditation

NSDR (non-sleep deep relaxation) or Yoga Nidra is a guided meditation practice that promotes deep relaxation and restorative rest. It has been shown to have significant benefits for brain and mental health. By inducing a state of deep relaxation, Yoga Nidra can help reduce stress and anxiety, improve sleep quality, and enhance overall well-being.

In addition, Yoga Nidra can help regulate the autonomic nervous system, which is responsible for controlling bodily functions such as heart rate, blood pressure, and digestion. This can help reduce the symptoms of chronic stress and promote a sense of calm and relaxation.

Challenge Exercises: Do NSDR protocol daily. (Use the following script or go to https://youtu.be/AKGrmY8OSHM )

Begin by finding a comfortable position, either seated or lying down. Make sure your body is supported and your spine is in a neutral position. Close your eyes and take a few deep breaths, allowing your body to relax with each exhale. (If you are doing this alone imagine your own inner thought voice as if it where an external voice talking you through the guided NSDR meditation. If you are doing this with an external reader or audio, focus of the voice of the script reader and perform the recommendations as they come. If it is read by another person, read in a slow and calm vocal speed and tone.)

  1. Take a moment to set an intention for your practice. It can be something as simple as feeling more relaxed or something more specific like reducing anxiety or stress.
  2. Begin by focusing on your breath and begin to slow it down gradually. Allow your breath to become smooth and even. Whenever it feels appropriate, extend you exhale.
  3. Now, bring your awareness to your feet, imagine a bubble or spotlight encasing or illuminating your feet, starting at the toes and working your way up to the ankles. As you focus on each part of your feet, allow them to relax and release any tension. As you move to each new part of your body, allow the bubble of light to softly and expand to take in that new portion of your body.
  4. Next, move on to your legs, starting from the ankles and working your way up to the hips. As you focus on each part of your legs, allow them to relax and release any tension.
  5. Continue expanding the light, moving to your hips and lower back, then to your stomach, chest, and upper back. As you focus on each part of your torso, allow it to relax and release any tension.
  6. Move on to your arms, starting at the fingers and working your way up to the shoulders. As you focus on each part of your arms, allow them to relax and release any tension.
  7. Next, focus on your neck, jaw, and face. As you focus on each part of your head, allow it to relax and release any tension.
  8. Finally, focus on your breath again and try to deepen it slightly and then a little more. Take a few more deep breaths and release any tension that you may still be holding on to.
  9. Take a moment to notice how you feel. Notice how you are feeling relaxed and refreshed. Take a deep breath in and slowly open your eyes when you are ready. Take a moment to notice how you feel, notice and accept that more relaxed and refreshed feeling.

Remember, Yoga Nidra is a practice that can be done in any position and for any amount of time. Feel free to adjust the script to suit your needs, and you can also practice it for longer periods of time for a deeper relaxation experience.