Exhausted But Can't Relax? — NSDR Non-Sleep Deep Rest Guided Meditation for a Busy Mind | Gentle Box Breathing
Exhausted but can't relax? You finally have a moment to yourself and nothing needs doing, yet you're still braced for the next thing. Your body feels tired while your mind keeps checking, planning and reminding you. This 10-minute NSDR guided meditation, inspired by Non-Sleep Deep Rest, gives a busy mind time to settle without needing to fall asleep, and without having to earn it by finishing everything first.
Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, today's practice uses gentle box breathing for a busy mind: in for three, hold for three, out for three, rest for three, tracing the four sides of a small square with your breath. Want more box breathing? It's built into the Anchored app, where you can create your own patterns, all voiced by Martin. No AI, no beeps, just the two of you finding balance together. Download it on iPhone: https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 and Android: https://play.google.com/store/apps/details?id=com.martinhewlett.anchored
You'll ease tired body and racing thoughts into deep relaxation, receive five kind affirmations for rest when you're exhausted, and leave with three practical daily caring tips for quiet rest, stress relief and anxiety relief through the rest of your day.
⏱️ Time Chapters
* 00:00 – Exhausted but can't relax?
* 00:37 – Welcome from Martin
* 00:45 – Box breathing and NSDR (Non-Sleep Deep Rest)
* 01:18 – Getting comfy and noticing your breath
* 01:43 – Gentle box breathing: in 3, hold 3, out 3, rest 3
* 03:30 – Tracing the four sides of a square
* 04:29 – Letting go of the counting
* 05:05 – Today's gentle affirmations
* 06:25 – Sinking into deeper rest
* 06:52 – Affirmations, once more
* 07:43 – Your 3 daily caring tips
* 08:55 – Gently returning to the room
* 09:29 – Box breathing and Instant Calm in the Anchored app
* 10:05 – Anchored Premium: ad-free, with full Books at Bedtime
* 10:30 – Until tomorrow, be kind
🌿 Today's Gentle Affirmations
Repeat them silently in your thoughts, or simply feel them and let them find a place within:
* I am allowed to rest while some things remain unfinished.
* I can feel tired without asking more of myself right now.
* I can notice a thought and gently return to the present.
* I can soften a little without needing to relax completely.
* I can take the next part of my day, one manageable step at a time.
💡 3 Daily Caring Tips
1. Give rest a clear beginning: Put down what you're holding, silence any unnecessary notifications and sit somewhere comfortable. Choose one small action that marks a few minutes as yours.
2. Rest without making sleep the goal: When you feel exhausted but unable to relax, try a short period of quiet rest. Keep your breathing comfy and let your attention settle on a simple physical sensation.
3. Choose a manageable next step: Before returning to your day, have a drink, eat something or finish one small task. Give that one thing your attention before deciding what follows.
📱 Take Calming Anxiety With You Anywhere
You've created a little space today. Take care of it, protect it, and come back to it whenever you need. In the Anchored app, Instant Calm, Martin's panic attack support, is always there, offline and free forever:
iPhone: https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669
Android: https://play.google.com/store/apps/details?id=com.martinhewlett.anchored
If you'd like to support the show in a small way, Anchored Premium removes all the adverts and gives you full access to Books at Bedtime, for 5.99 a month, less than a large mocha. Ads are all Martin lives on, so every Premium listener truly makes a difference. Thank you.
And please share this episode with someone who's running on empty, and leave a 30-second rating or review on Apple Podcasts. It helps the next tired, anxious listener find their way here.
Take care of yourself today, my friend. Let's reconnect tomorrow. And as always, in everything we do, be kind.
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Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/
Music: All music by Chris Collins at Indie Music Box
Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.
