Begin by finding a comfortable position,
Whether it's sitting or lying down.
Ensure that you're in a quiet,
Relaxing space where you won't be interrupted for the next 15 minutes.
Gently close your eyes.
Begin to focus on the stillness of your body,
Allowing yourself to sink into the surface beneath you.
Inhale deeply,
Feeling the air fill your lungs.
Hold the inhalation for a moment,
And then exhale,
Releasing any tension or stress.
Repeat this deep,
Rhythmic breathing.
For a few moments,
Bring your awareness to how your chest rises and falls,
The sensation of air passing through the nostrils,
The gentle rhythm of your body.
Now allow your breath to return to its normal rhythm.
Take a few moments to check in with your body,
Recognising any remaining areas of tension or discomfort.
As you notice these areas,
Imagine sending your breath to them,
Releasing the tension with each exhalation.
Begin to visualise a warm,
Glowing light above your head.
As you inhale,
Imagine this light slowly descending,
Filling you with a sense of calm and relaxation.
With each breath,
The light moves lower,
Reaching your eyes,
Nose and mouth,
Relaxing the muscles there.
The light continues to move down your body now,
Reaching your shoulders,
Arms and hands,
Encouraging each muscle to relax.
You're not trying to sleep,
Just guiding your body into a deep state of relaxation.
Feel this light reaching your chest and stomach.
Feel the lightness and relaxation in these areas.
The warm glow then moves to your back,
Relieving any tension in your lower,
Middle and upper back.
This wonderful light now descending to your hips,
Thighs,
Knees,
Calves and finally your feet.
Your entire body filled with this warm,
Relaxing light.
There's a sense of tranquillity washing over you.
Take a few moments to sink into this tranquillity,
In this complete state of relaxation.
Let your mind rest.
If thoughts arise,
Simply acknowledge them and let them drift away,
Returning your focus to the sensation of relaxation and your gentle,
Rhythmic breaths.
And as we come to the end of this short nap meditation,
Set an intention.
Remembering,
Short meditations and power naps can have a profound effect,
A profound impact on your mood and productivity.
You have given yourself a gift of relaxation.
Your intention is to return to this nap meditation whenever it's needed.
So as we come to the end of this short nap meditation,
Start to become aware of the room around you.
Wiggle your fingers and toes,
Slowly bringing gentle movement back into your body.
Take one last deep,
Awakening breath in.
And as you exhale,
Open your eyes,
Feeling refreshed,
Renewed and ready to continue with your day.
Remembering to be gentle with yourself.
