November 21, 2025 • 10 mins
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.
You'll then be guided into a deep state of non-sleep rest, present, aware, and profoundly relaxed. The session concludes with powerful affirmations to cultivate a sense of safety, support, and peace over worry, preparing you to step back into your day with fresh, calm energy. Your only job is to find a comfortable place, close your eyes, and listen.
If this NSDR session helped you find calm, please subscribe to Calming Anxiety for daily strategies to manage stress and overwhelm.You are resilient, capable, and full of calm energy. Carry this feeling with you for the rest of your day, smile often, have positive thoughts, and above all, be kind.
Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support
Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety
Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!
Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:
Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain
Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/
Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/
Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:
Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB
Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk
YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1
Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/
Backing Music: Chris Collins
===================
Affiliate links to the gear I use the items that give me a more tranquil life.
Rode Podmic - https://amzn.to/3LN1JEd
Zoom Livetrak L8 - https://amzn.t
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.
You'll then be guided into a deep state of non-sleep rest, present, aware, and profoundly relaxed. The session concludes with powerful affirmations to cultivate a sense of safety, support, and peace over worry, preparing you to step back into your day with fresh, calm energy. Your only job is to find a comfortable place, close your eyes, and listen.
- Non-Sleep Deep Rest (NSDR) guided meditation
- 10 minute anxiety relief for stress and overwhelm
- Quick nervous system reset
- Guided body scan for relaxation and sleep
- How to calm a busy mind fast
- Meditations for anxiety and panic attacks
- Deep rest without sleep (Yoga Nidra style)
- Affirmations for peace and clarity
- Midday slump recharge and energy boost
- Beginner meditation for stress reduction
If this NSDR session helped you find calm, please subscribe to Calming Anxiety for daily strategies to manage stress and overwhelm.You are resilient, capable, and full of calm energy. Carry this feeling with you for the rest of your day, smile often, have positive thoughts, and above all, be kind.
Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support
Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety
Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!
Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:
Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain
Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/
Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/
Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:
Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB
Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk
YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1
Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/
Backing Music: Chris Collins
===================
Affiliate links to the gear I use the items that give me a more tranquil life.
Rode Podmic - https://amzn.to/3LN1JEd
Zoom Livetrak L8 - https://amzn.t
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
10 Minute NSDR Reset
(00:05):
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
(00:33):
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
(01:01):
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
(01:28):
or your neck.
Imagine the muscle fibers loosening and winding.
Again, inhale deeply and then exhale.
The breath become natural and effortless.
(01:51):
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.
(02:12):
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.
(02:33):
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.
(02:56):
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.
(03:19):
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.
(03:41):
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.
(04:14):
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.
(04:36):
I am safe and supported.
I am safe and supported.
My nervous system is calm and regulated.
(05:02):
My nervous system is calm and regulated.
I choose peace over worry.
I choose peace over worry.
(05:31):
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.
(06:00):
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.
(06:21):
Anchor yourself in this positive moment.
Now let's reaffirm your strength.
I have clarity to handle anything that comes my way.
(06:47):
I am resilient, capable and full of calm energy.
I am present and I am enough.
(07:08):
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.
(07:33):
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
(08:00):
peace.
So relax.
Feel your breathing once more with your beautiful mind.
Truly deeply allow yourself to love all that you are.
(08:25):
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
(08:45):
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.
(09:09):
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.
(09:34):
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".
(09:58):
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.
[BLANK_AUDIO]
10 Minute NSDR Reset
(00:05):
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
(00:33):
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
(01:01):
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
(01:28):
or your neck.
Imagine the muscle fibers loosening and winding.
Again, inhale deeply and then exhale.
The breath become natural and effortless.
(01:51):
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.
(02:12):
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.
(02:33):
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.
(02:56):
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.
(03:19):
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.
(03:41):
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.
(04:14):
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.
(04:36):
I am safe and supported.
I am safe and supported.
My nervous system is calm and regulated.
(05:02):
My nervous system is calm and regulated.
I choose peace over worry.
I choose peace over worry.
(05:31):
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.
(06:00):
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.
(06:21):
Anchor yourself in this positive moment.
Now let's reaffirm your strength.
I have clarity to handle anything that comes my way.
(06:47):
I am resilient, capable and full of calm energy.
I am present and I am enough.
(07:08):
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.
(07:33):
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
(08:00):
peace.
So relax.
Feel your breathing once more with your beautiful mind.
Truly deeply allow yourself to love all that you are.
(08:25):
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
(08:45):
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.
(09:09):
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.
(09:34):
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".
(09:58):
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.
[BLANK_AUDIO]
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