Power Nap 3

23:19

23:19

Power Nap 3

by Amanda Penalver

Rated

4.7

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

22.7k

Relax deeply, re-set your batteries, ease anxiety and restore your body and mind to their natural state of ease, peace and wellbeing. Power naps can improve memory, boost creativity & mood, and prevent stress. This meditation has a bell to signify the ending. Recorded live on 15th October 2021.

Relaxation Anxiety Creativity Stress Meditation Body Scan Breathing Mind Body Connection Letting Go Body Awareness Softening Present Moment Belly Breathing Body Mind Spirit Connection Present Moment Awareness Power Napping

Meet your Teacher

Amanda Penalver

London, UK

Meet your Teacher

Amanda Penalver

London, UK

Transcript

Make your body really comfortable now making any final adjustments that you need to do so that you can make a commitment to just lying here quietly for a time of deep rest stopping and dropping into the very simple the very welcoming and completely effortless space of just being as the energies of your mind and body begin to settle down naturally I invite you to mentally repeat these words for this power nap I allow my mind and body to be completely relieved of all duties all demands all expectations and all responsibilities and I trust that my body will awaken feeling fresh and alert as you lie here quietly now notice that your body is breathing and begin to let your breath deepen and lengthen taking a few really slow and low breaths inhaling right down into your belly and exhaling with a long and soft sigh and really take your time there's no rush, No hurry let there be an ease to your breath inhaling low and slow and exhaling allowing your body to soften feel the movement of your breath noticing the sensation in the inner passageways of your nostrils let the feeling of your breath come to you and see if just for now you can really be with and give your full undivided attention to the very simple experience body breathing not thinking about your breath but feeling it directly noticing the parts of your body that naturally move as it breathes inhaling like you have all the time in the world to drink in and receive every drop of that life giving breath and with every exhalation just let the weight of your whole body fall into the support beneath right now absolutely nothing is being asked of your mind or body there's absolutely nothing to do absolutely nowhere to go either internally or externally there's nothing to get and if your body wants to sleep just allowing that to happen naturally surrendering all effort giving up all trying feel where your body makes contact with the surface beneath completely and utterly abandoning the weight so that right now your body is held fully supported melting into the surface it's resting on the bones surrendering to gravity your body breathing naturally now all by itself nothing to control nothing to manage nothing to get right it's enough right now just to be here and now welcoming in awareness the simple feeling of your body and let the feeling of your body come to you tongue resting in the mouth and just let your lower jaw loosen the inside of the mouth softening the throat settling down let your lower jaw drop gently away from the upper jaw a softening of the whole face feeling the weight of the eyes and let them soften right back now the feeling behind eyes softening and completely releasing the weight of your head shoulders softening down and that softening flowing down your arms flowing into your hands and welcoming the sensation in your palms giving that feeling time allowing the sensation to come to you the direct feeling palms of the hands see if you can stay right here right now with the very simple experience palms of hands and anytime your mind wanders just let that be okay and in that very moment that you notice that you've drifted just begin afresh coming right back to the immediate direct feeling palms of hands direct feeling palms of hands let there be a softening in the chest a softening of the whole back of your body the lower half of your body resting open hips releasing their weight handing over the weight of the legs feeling the whole body and taking a moment to check in and noticing if your body might soften just a little more noticing any areas of holding gripping or clenching and just giving it all up nothing to figure out nothing to understand not one thought matters right now just let thought be free letting it come and letting it go and anytime you drift off no judgement just come right back right here right now I invite you right now to just let yourself drop into the very gentle compassionate space of just being feel free Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om Anananiya Saraswati Om

4.7 (869)

Recent Reviews

C

Chris

August 20, 2025

Delightful, I feel more refreshed and fully awake than before, and the gentle reminders to stay with the breath and release to the body and let go of all effort was so good, it helped let go of a lot of tension I've been holding in my body, and I feel so much more at ease now.

C

C

May 11, 2025

This really helped me have a good power nap. I missed the end & fell asleep half way through. However I did find that the background music was rather distracting even though I did fall asleep with this track

T

Tiff

July 4, 2024

So wonderful! How you managed to let me come to let go and rest. I feel like being damaged because of a problem of health. And very sad about that and full of doubt how to deal with all that. But to take this pause helped me a lot to calm all this. Thank you for this!

S

Susan

May 4, 2024

Just what I needed, thank you. My only request is that you not have music with words in the background. For me, it was distracting. I have bookmarked all three of theses power naps and find them to be soothing and perfectly paced. Thank you.

S

Susan

September 6, 2023

Hi Amanda. Another gorgeous nap session, thank you! I'm reclining in my garden with the sound of pigeons, doves and children playing in the distance and a warm breeze. A perfect combination. I keep recommending your nap sessions to friends, because they give me such peace. With love.

J

Jamie

April 6, 2023

Wonderful as usual. Even when I don’t fully get to sleep your Power Nap tracks always refresh me so much! Thank you 🙏🏻

S

Shuman

January 3, 2023

This was just perfect. It was just what I needed. I really enjoyed the background soundtrack too! It is lovely that these are made available for free here. Thank you so much. Love Shuman

J

Jay

January 3, 2023

Beautiful, gentle, lulling me into a deeply relaxed state. I live your power naps. Thank you.

J

Janet

December 20, 2022

I don't nap easily, but her soothing, gentle voice and easy instrumentals, lead me to a few minutes of la la land most times.

J

John

November 11, 2022

Thank You 🙏🏽

R

Rebecca

July 8, 2022

Loved it!

S

Sim

June 17, 2022

Between college and work and all the household chores, I often find myself wanting to take a quick nap but having trouble doing so. This guided meditation helped me relax my body enough to grab a few moments of rest. I highly recommend it!

E

Eviva

May 2, 2022

I felt so lovingly held by your gentle guidance. Thank you.

D

Donna

January 6, 2022

A

Angela

December 18, 2021

I have used this track quite a few times now for an afternoon nap. Amanda's voice is so calm and soothing and the chimes at the end are very helpful. Perfect.

K

Kate

November 20, 2021

Very restful thank you. The only thing that distracted me a little was the background music, but that’s probably because I have noise sensitivities. Still 5 stars though 😊 💕

V

Vanessa

October 30, 2021

Relaxing thank you 🙏🏼

J

James

October 23, 2021

Drifted in to a safe place and felt totally relaxed, enjoying these practices to truly let go 🙌