Welcome to this power nap.
Make your body really comfortable now.
Closing your eyes and mentally repeating these words.
For this power nap I give my mind and body a complete break from all cares,
All effort and all trying.
And I trust that my body will awaken in 20 minutes feeling relaxed and alert.
Let's begin with a few slow and deep breaths.
Inhaling through the nose right down into your belly and exhaling with a long and soft sigh.
Breathing in and breathing out.
Inhaling low and slow.
Exhaling just letting it all go.
Deep breath in,
Long breath out.
Inhaling,
Belly rises.
Exhaling,
Belly drops.
Now let your breath be natural.
Body breathing all by itself.
No effort required.
The energies of your mind-body system settling down naturally.
This body loves your presence.
So right now give your body the gift of your full undivided attention.
Feel where your body makes contact with the surface beneath and just let the weight of your whole body fall into that support.
Feel the touch of the clothes or blanket on the skin.
The sensation where your head meets the pillow.
Just the feeling and let the full weight of your head be held.
Tongue resting in the mouth.
Hinges of the jaw loosening.
Eyes softening right back.
The feeling behind eyes softening.
Shoulders sinking down.
Upper body resting open.
A softening deep in the belly.
Hips releasing their weight.
The whole right leg.
Whole left leg.
Giving up the weight of the legs.
Not thinking about the body but feeling it directly.
The simple experience.
Whole right arm of right arm.
Whole right hand.
Let the feeling come to you.
Palm of right hand.
Whatever's there right now.
Palm of right hand.
The whole left arm.
Handing over the weight.
Back of left arm.
The direct sensation.
Whole left hand.
Appearing right now in this moment as pure sensation of left hand.
The current feeling,
Not the image or the memory but the actual feeling in this moment.
Palm of left hand.
Tingling and alive.
Palm of left hand.
The whole body.
The whole body.
Pure sensation.
Right now I invite you just to rest here and do absolutely nothing.
Let your body sleep if it wants or simply rest in the welcoming,
Soothing,
Healing palm of just being.
And now let your body take a few more of those slow and deep breaths.
Feeling the whole body as it breathes.
Inhaling like you have all the time in the world and exhaling slowly right to the very end.
Inhaling low and slow and exhaling with a long and soft sigh.
Breathing in and breathing out.
Inhaling and exhaling.
It's time to wake up now.
Let your body move and stretch in whatever way it wants to now.
Returning to its wide awake state.
Relaxed and ready to continue with your day.
Thank you for joining me for this power nap.
