November 28, 2025 • 10 mins
🎧 NSDR Meditation for Instant Calm & ClarityUnlock immediate stress relief and mental focus with this powerful, 10-minute Non-Sleep Deep Rest (NSDR) guided session. Popularized by neuroscientists, NSDR is a zero-cost tool (sometimes referred to as Yoga Nidra) designed to quickly shift your nervous system into a state of deep rest and recovery while you remain awake.
This meditation for anxiety and busy life reset is perfect for your midday recharge or to wind down before bed, enhancing your focus, mood, and emotional resilience. Join host Martin, a clinical hypnotherapist, to practice body awareness, deep breathing, and positive happiness affirmations that support your well-being.✨ What You Will Gain:
- A quick nervous system reset to lower stress and reduce anxiety.
- Enhanced mental clarity and focus for increased productivity.
- A powerful technique to support sleep quality and emotional regulation.
- A guided rotation of awareness (body scan) to achieve a profoundly restorative calm.
- 00:00 | Introduction: Your 10-Minute NSDR Reset
- 00:54 | Anchoring the Attention to Your Breath
- 01:20 | Three Deep, Intentional Breaths for Tension Release
- 02:38 | Rotation of Awareness (Guided Body Scan)
- 04:48 | Relaxing the Face and Sinking into Calm
- 05:23 | Positive NSDR Affirmations for Certainty and Joy
- 07:54 | Resting in Contentment and Stillness
- 08:50 | Gently Bringing Awareness Back and Releasing Tension
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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/
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Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk
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Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/
Backing Music: Chris Collins
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hi there, and welcome, this is Calming Anxiety.
(00:06):
Welcome to the non-sleep deep reset session designed for clarity, happiness and immediate
relaxation.
This is your 10 minute reset for a busy life.
So time now to find your quiet place where you won't be disturbed, somewhere seated or
(00:27):
lying down, whichever is ideal for you and a full NSDR experience.
Let go of the need to move and simply allow your body to sink and settle into the surface
on which you are resting.
(00:51):
Now gently close your eyes.
We begin by anchoring the attention to the breath.
Notice the natural rhythm, rise and form of every breath.
The way you inhale, the way you exhale, no need to change it, just observe the process.
(01:20):
Now let's take three deep, intentional breaths together.
Inhale fully through your nose, filling your lungs with fresh positive energy and exhale
slowly, completely through your mouth, releasing any mental clutter or tension.
(01:44):
Again, breathe in deeply and long, hold it, now exhale, slow through your mouth, feel
your shoulders dropping away from your ears.
And one more time, in this time for a count of four, hold for one and slowly exhale for a
(02:12):
count of six.
Now allow your breathing to return to a soft, natural place.
This is the sound of letting go.
We now begin the rotation of awareness, a core component of the NSDR that diffuses your
(02:38):
attention and encourages deep, deep rest.
Bring your full focus to your right hand thumb, the index finger, the middle finger, your
ring finger and then the pinky finger.
(03:00):
Move your awareness up the entire right arm.
Now the shoulder and now the entire right side of your chest and torso.
The right hip and entire right leg all the way down to your right foot and toes.
(03:26):
The entire right side is now soft and heavy.
Let shift your awareness to your left hand thumb and then the index finger, middle finger,
ring finger and then your pinky finger.
(03:50):
Move your awareness now up the entire left arm, your shoulder.
Now encompassing the entire left side of your chest and torso.
Down through your left hip, your entire left leg and down to your left foot and toes.
(04:15):
The entire left side is also releasing all effort and bring your focus to the entire back
of your body.
Feel the contact points where the body meets the surface beneath you.
(04:36):
Allow your back to be supported.
Finally, move your awareness to your face.
Now for your jaw, relax your cheeks, smooth out the tension of your forehead and let your
(04:59):
eyes gently see deeper into their sockets.
Your entire body is now held in a liminal space of restorative calm and just breathe.
Let's now introduce the affirmations.
(05:23):
Repeat each one silently in your mind's eye, visualizing the shape and color.
Allow these words to drift down deeply into your deepest self, embodying the feeling
of absolute certainty.
(05:45):
I choose happiness now.
My energy is valuable and I protect it.
(06:06):
I am focused on the present moment, releasing the need to rest.
I am building a life that supports my well-being.
(06:30):
I am enough, I have enough, I do enough.
I respond to pressure with poise and ease.
(06:53):
I am a magnet for success, joy and meaningful connection.
I give myself permission to reset and recharge.
(07:18):
I give myself permission to reset and recharge.
Now repeat your favorite affirmation from this list one more time with deep conviction.
(07:41):
Fill the truth of the words throughout your entire body.
Rest in this feeling of contentment and calm for one full minute.
(08:01):
There is nothing else to do and nowhere else to be.
You are simply here, fully restored.
( I will take back the new world, the new world, the new world, and the new world, the new world, the new world, and new world, and new world, and new world, and new world.
(08:28):
and new world, and new world, and new world, and new world.
I hope you enjoyed the video.
I hope you enjoyed the video.
if you liked my video, I hope you enjoyed my video.
I hope you enjoyed this video.
I hope you enjoyed the video.
I hope you enjoyed the video.
And I hope you enjoyed this video.
I hope you enjoyed the video.
I hope you enjoyed the video.
I hope you enjoyed the video.
(08:50):
Slowly begin to bring your awareness back to the room.
Notice the sound of my voice, the air on your skin, the sense of grounding and stability beneath you.
Take a deeper, revitalizing breath in now, and gentle, release a sigh as you exhale.
(09:16):
Now that you have completed a powerful 10 minute mental and nervous system reset, to benefit you through the rest of the day.
Gently wiggle your fingers and toes, subtly bringing movement back into your body.
Take a deep breath in and then as you exhale, stretch the muscles in your arms and legs.
(09:44):
When you feel ready, softly open your eyes, keeping the feeling of inner happiness and clarity with you as you transition back into your busy life.
This concludes today's NSDR practice.
Thank you for choosing calming anxiety.
(10:06):
If you've just discovered this podcast, please do subscribe and hit that notification.
I'm Martin, clinical hypnotherapist, recover from childhood PTSD, and meditating like this daily has made me become the person I've always wanted to be.
And that's why I share my content, free, around the world.
(10:30):
Have a lovely day, my friend.
Positive thoughts whenever, smile often, and to yourself, be kind.
(10:52):
Hi there, and welcome, this is Calming Anxiety.
(00:06):
Welcome to the non-sleep deep reset session designed for clarity, happiness and immediate
relaxation.
This is your 10 minute reset for a busy life.
So time now to find your quiet place where you won't be disturbed, somewhere seated or
(00:27):
lying down, whichever is ideal for you and a full NSDR experience.
Let go of the need to move and simply allow your body to sink and settle into the surface
on which you are resting.
(00:51):
Now gently close your eyes.
We begin by anchoring the attention to the breath.
Notice the natural rhythm, rise and form of every breath.
The way you inhale, the way you exhale, no need to change it, just observe the process.
(01:20):
Now let's take three deep, intentional breaths together.
Inhale fully through your nose, filling your lungs with fresh positive energy and exhale
slowly, completely through your mouth, releasing any mental clutter or tension.
(01:44):
Again, breathe in deeply and long, hold it, now exhale, slow through your mouth, feel
your shoulders dropping away from your ears.
And one more time, in this time for a count of four, hold for one and slowly exhale for a
(02:12):
count of six.
Now allow your breathing to return to a soft, natural place.
This is the sound of letting go.
We now begin the rotation of awareness, a core component of the NSDR that diffuses your
(02:38):
attention and encourages deep, deep rest.
Bring your full focus to your right hand thumb, the index finger, the middle finger, your
ring finger and then the pinky finger.
(03:00):
Move your awareness up the entire right arm.
Now the shoulder and now the entire right side of your chest and torso.
The right hip and entire right leg all the way down to your right foot and toes.
(03:26):
The entire right side is now soft and heavy.
Let shift your awareness to your left hand thumb and then the index finger, middle finger,
ring finger and then your pinky finger.
(03:50):
Move your awareness now up the entire left arm, your shoulder.
Now encompassing the entire left side of your chest and torso.
Down through your left hip, your entire left leg and down to your left foot and toes.
(04:15):
The entire left side is also releasing all effort and bring your focus to the entire back
of your body.
Feel the contact points where the body meets the surface beneath you.
(04:36):
Allow your back to be supported.
Finally, move your awareness to your face.
Now for your jaw, relax your cheeks, smooth out the tension of your forehead and let your
(04:59):
eyes gently see deeper into their sockets.
Your entire body is now held in a liminal space of restorative calm and just breathe.
Let's now introduce the affirmations.
(05:23):
Repeat each one silently in your mind's eye, visualizing the shape and color.
Allow these words to drift down deeply into your deepest self, embodying the feeling
of absolute certainty.
(05:45):
I choose happiness now.
My energy is valuable and I protect it.
(06:06):
I am focused on the present moment, releasing the need to rest.
I am building a life that supports my well-being.
(06:30):
I am enough, I have enough, I do enough.
I respond to pressure with poise and ease.
(06:53):
I am a magnet for success, joy and meaningful connection.
I give myself permission to reset and recharge.
(07:18):
I give myself permission to reset and recharge.
Now repeat your favorite affirmation from this list one more time with deep conviction.
(07:41):
Fill the truth of the words throughout your entire body.
Rest in this feeling of contentment and calm for one full minute.
(08:01):
There is nothing else to do and nowhere else to be.
You are simply here, fully restored.
( I will take back the new world, the new world, the new world, and the new world, the new world, the new world, and new world, and new world, and new world, and new world.
(08:28):
and new world, and new world, and new world, and new world.
I hope you enjoyed the video.
I hope you enjoyed the video.
if you liked my video, I hope you enjoyed my video.
I hope you enjoyed this video.
I hope you enjoyed the video.
I hope you enjoyed the video.
And I hope you enjoyed this video.
I hope you enjoyed the video.
I hope you enjoyed the video.
I hope you enjoyed the video.
(08:50):
Slowly begin to bring your awareness back to the room.
Notice the sound of my voice, the air on your skin, the sense of grounding and stability beneath you.
Take a deeper, revitalizing breath in now, and gentle, release a sigh as you exhale.
(09:16):
Now that you have completed a powerful 10 minute mental and nervous system reset, to benefit you through the rest of the day.
Gently wiggle your fingers and toes, subtly bringing movement back into your body.
Take a deep breath in and then as you exhale, stretch the muscles in your arms and legs.
(09:44):
When you feel ready, softly open your eyes, keeping the feeling of inner happiness and clarity with you as you transition back into your busy life.
This concludes today's NSDR practice.
Thank you for choosing calming anxiety.
(10:06):
If you've just discovered this podcast, please do subscribe and hit that notification.
I'm Martin, clinical hypnotherapist, recover from childhood PTSD, and meditating like this daily has made me become the person I've always wanted to be.
And that's why I share my content, free, around the world.
(10:30):
Have a lovely day, my friend.
Positive thoughts whenever, smile often, and to yourself, be kind.
(10:52):
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