NSDR for beginners: Are you doing it right?
When it comes to practicing Non-Sleep Deep Rest (NSDR), the most important guideline might seem contradictory at first: don’t worry about whether you’re doing it “correctly” at all! Yes, you heard that right. While it’s natural to want to follow instructions perfectly, especially if you’re used to excelling at work or school, this mindset can actually get in the way of your NSDR practice.
Instead, focus on letting go of judgment and self-evaluation. Trying too hard or questioning yourself can activate your mind, which pulls you further from the deep relaxation NSDR aims to provide. The key is to simply relax and trust the process without overthinking it.
Let Go of Perfection: The Key to Effective NSDR
In NSDR, the more you can release the habit of evaluating yourself, the more effective your practice will be. Judging, worrying, or trying to achieve the “best” results can be counterproductive. So, any step you take to reduce self-evaluation will be far more helpful than any specific technique for practicing NSDR. In short, learning to "get out of your own way" will deepen your experience.
With that in mind, if you're still looking for specific ways to improve your practice, here are some practical tips to help make your NSDR sessions more effective.
3 Practical Tips for Optimizing Your NSDR Practice
1. Create a Consistent Routine
Consistency is crucial when practicing NSDR. Try to establish a regular routine by practicing in the same physical space and at the same time each day. While this isn’t always possible, maintaining a routine helps train your brain to associate certain places and times with deep relaxation.
When deciding on the best time to practice, it depends on your goal. For instance, if you’re practicing NSDR to improve sleep quality, it’s generally best to practice in the afternoon or early evening, but avoid practicing right before bed. We’ll dive into more detail about optimal timing in a future post!
2. Lower Your Expectations
If you’re new to NSDR, don’t put too much pressure on yourself to feel a certain way. Expecting immediate results—like feeling sleepy or deeply relaxed—might actually hinder your progress. This is especially true if you’re dealing with sleep issues. NSDR may not immediately put you to sleep or make you feel relaxed, and that’s perfectly normal.
The goal isn’t to judge how you feel during or right after the practice. Instead, simply note any subtle changes when you’re done, without attaching too much importance to them. If you don’t feel different, that doesn’t mean you’re doing it wrong!
3. Master the Art of Stillness
An important component of NSDR is learning how to stay completely motionless. This can be difficult, especially if you’re used to fidgeting or moving frequently. True deep relaxation comes when you can stop all conscious movement, which might take time to master.
Be patient with yourself as you practice staying still. Once you’re comfortable staying motionless for an entire session, you can gradually increase the duration of your practice.
Final Thoughts on NSDR: Relax, Don’t Overthink It
The most important takeaway is this: NSDR is about letting go, not striving for perfection. The less you try to control the outcome, the more natural and beneficial the practice will become. Focus on consistency, lower your expectations, and take your time learning to stay still—these are the keys to making NSDR a transformative part of your daily routine.
Remember, NSDR is a practice meant to bring relaxation, not stress. So, the next time you sit down for a session, relax, let go, and simply allow the process to unfold.
