Your 7-Day
NSDR Protocol
One tool per day. Each session gives you a specific NSDR skill for a specific situation. By day 7, you have the complete toolkit.
The Reset
A short everyday NSDR session.
When to use it: Any time you need a short reset: mid-morning, after lunch, or when your head feels full. A good first session if you're new.
The Bedtime Session
Wind down for sleep with guided deep rest, for nights when your mind won't settle.
When to use it: In bed with the lights off, when your mind won't settle. It's fine to fall asleep before the end.
The Pre-Focus Pause
A pause before you start a block of focused work.
When to use it: Ten to fifteen minutes before a block of focused work, so you start settled rather than wired.
The Downshift
A short reset for after a stressful meeting, call or day.
When to use it: After a stressful meeting, call or day, when you need to come down before the next thing.
The Afternoon Pause
For the afternoon slump, when you're tired and a nap isn't an option.
When to use it: In the afternoon slump, when you're tired but a nap isn't an option.
The Deep Dive
The longest session of the week, for when you have twenty minutes to lie down.
When to use it: When you have twenty minutes and want a longer, deeper rest. Weekends work well.
Your Protocol Builder
All 6 tools in one session. Build your daily practice.
When to use it: Once you've tried the week. It strings the techniques together so you can notice which parts work for you.
Want more NSDR sessions?
Explore our full library of free NSDR protocols, soundscapes, and guided relaxation sessions.
Explore the LibraryQuestions
Do I have to do the days in order?
No. Every day is free and playable now. Going in order is a good way to try each technique once, but use whichever session fits the moment.
Do I need to lie down?
Lying down is best, but a reclined chair works. Use headphones, find somewhere you won't be disturbed, and never listen while driving.
What if I fall asleep?
That's fine, especially with Day 2 at bedtime. If you're using a session during the day, set a gentle alarm.