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Some nights don’t quite give you enough rest, and the morning leaves you feeling as drained as when you went to sleep. Non-sleep deep rest (NSDR) is a way of catching up on some of that restoration while you’re awake.

Picture a dog asleep in the sun. A door closes somewhere down the street, one ear perks up, and that’s it. There is only vague awareness and deep relaxation. It’s the same sensation you feel if something catches your attention when you’re half-asleep.

You have no obligations for the next 20 minutes. Just lie back, get comfortable, and prepare to do nothing but rest. 

Music:

"Opening Up" by Master Minded

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The physiological sigh is a simple and powerful tool to reduce anxiety quickly. This week, we will be practicing this Stanford-studied breath work technique to calm our minds and prepare for the week ahead. You’ll be able to feel the difference within a couple of breaths. Just sit back, get comfortable, and prepare to let your breath do the heavy lifting for the next 15 minutes.

Music:

"Rotational Flow" by Adi Goldstein

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Our minds operate very similarly to a music box, we wind them up and let them go to work. But sometimes we just can’t stop the winding. The goal of this week’s meditation is to stop that cycle when the work day is done and let our minds start to settle in preparation for a restful night’s sleep. 

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We’ve all had those nights where we find ourselves wide awake at 2 or 3 am. Thoughts continue to circle us for what feels like hours, like moths to a lamp. 

This week we’ll practice turning that lamp off and letting the moths quietly drift away on their own, inviting us to drift back into a peaceful slumber. 

Music:

"Breath Within" by Onyx Music

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Some days hand us more than we feel like we can handle, and we usually don’t even see it coming. On days like these, it’s important that we take a step back and take things one step at a time, one window at a time, until our house is at peace. This meditation is perfect for wrapping up a long, hectic day that throws more at us that we think we can take.

Music:

"Gloomy Reeds" by Adi Goldstein

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The early morning is quiet. There’s a certain peace that comes with being awake while the rest of the world is asleep. 

This week’s meditation is centered around that quiet hour before anyone else is awake. The hour where silence truly shines.

This meditation be done in bed, sitting up, or anywhere you can put your feet on the floor. All you need to do to is find a comfortable place and hit play.

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This short practice opens with five rounds of box breathing to steady the mind. Our breath affects far more than we realize every second of every day. Control your breath, and control your body and emotions. 

Music:

"Gloomy Reeds" by Adi Goldstein

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*For the best listening experience, headphones are highly recommended*

Hello Friends, and welcome back.

Tonight we find ourselves in a small cabin tucked high in the mountains on a windy winter night. Snow is falling soft and quiet outside your window while you rest wrapped up in the most comfortable bed you’ve ever known. We’ll let the day fade away and tell every worry to wait until morning. All we need to do is embrace the cool night air and  deep warmth of your blankets. This meditation is perfect for winding down at bedtime, calming a busy mind, or drifting off into a deep, restful sleep. When you’re ready, find a comfortable position, close your eyes, and get cozy!

Ambience:

Winter, wind, fireplace crackle

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Sugar in warm tea doesn’t need to be stirred. It resists for a second, but the warmth of the tea gently takes over and the sugar gives way gradually. This week’s meditation follows that image.  We don’t need to force tension away, it should be loosened grain by grain until it dissolves and something calmer settles in its place.

Music:

"Whispers" by Okaya

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Some things we keep holding long after we should. Often an old worry, a tightness in the chest, or a breath we never fully let out. This guided meditation is an invitation to release that hold and free ourselves.

Through a simple exhale-and-pause practice, we’ll move toward the small, quiet freedom that comes from letting go: the soft opening that is created when we stop holding our breath and release what doesn’t serve us.

If you’re feeling stuck, weighed down, or ready to release something that has been weighing on your mind, this meditation will help. You don’t need to do anything but get comfortable and breathe.

Find a comfortable place to sit or lie down, and let yourself be free, if only for a few moments.

Happy Independence Day to those of us in the States, and wishing a weekend of peace and freedom to our wonderful listeners abroad. Thank you so much for listening and we’ll see you back here on July 13th! <3

Music:

"Rotational Flow" by Adi Goldstein

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