This is Leanne Weaver from Beam Development and Training and today I'm going to talk you through a beautiful exercise that we can do every day which we call a nappitation.
Lots of research shows the benefits of taking a daily nap and if you struggle to do that lots of research shows the benefit of taking a regular daily meditation and this exercise will enable you to either drift off into a relaxing nap or enjoy a relaxing meditation.
So wherever you are get comfortable,
Make sure you have no distractions and whether you're sitting or laying just allow your body to completely rest,
Making sure you're not crossing your arms or your legs to stop you from holding on to any excess tension.
And as you settle into this comfortable position,
Silently give yourself permission to relax.
Just bring your attention now to your breath as you start to slowly and deliberately take in a nice deep breath through the nose and out through the nose.
Now I want you to count your breath in,
So breath in for the count of six,
Pause and exhale for eight.
Breath in for six,
Pause,
Out for eight.
In for six,
Pause,
Out for eight.
Breath in for seven,
Out for eight.
In for six,
Pause,
Out for eight.
In for seven,
Out for eight.
Breath in for six,
In for six.
Pause,
Out for eight.
And now just allow your breath in to return to a relaxed,
Calm state and if at any point your mind begins to wander,
Just bring your attention back to your breath.
Just paying attention to our breath is really relaxing,
Calming.
And if you haven't already done so,
Increase that calmness by just closing your eyes.
Notice how the air comes in cool into your nose.
And then you exhale warmer air.
And on every breath in,
Imagine that that breath is travelling through your body and just giving your entire body permission to just relax.
And on every breath out,
Imagine that you can breathe out any tension,
Any distractions,
Anything that interferes with your peace,
Let it go.
Breathing in peace and relaxation.
Breathing out tension and distraction.
And allow your mind to just drift into that wonderful relaxed state.
And should sleep start to creep in,
That's absolutely fine.
Allowing your breath to calm and relax on every inhale and every exhale.
Allowing your body to become more soft,
Relaxed and heavy.
Just drifting off,
Relaxing.
Enjoying the peace,
The calmness,
The calmness of your peace.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Soon it will be time to come back.
So just ever so slowly start to bring your awareness back.
Start to focus in more on the sound of my voice.
As you slowly start to bring your attention down to your feet,
Just gently wiggle in your toes as you start to become aware of your physical body.
Now energy starts to rise from your feet travelling up through to your legs.
Going up into your torso.
Slowly starting to wiggle your fingers as well.
Feeling your hands and your arms become more awake and more alert.
Letting that travel right up into your head as every cell in your body starts to feel more refreshed and recharged from this experience.
And know that whenever you're ready you can stretch,
Smile,
Open your eyes and come back to the room to carry on your day,
Wide awake,
Alert and ready to go.
Have a lovely rest of the day.
