Hello and welcome to this short power nap meditation.
I hope that this practice brings you some rest and rejuvenation.
Make sure you're lying down somewhere comfortable,
With something supporting your head and maybe a cushion under your knees as well.
Placing your hands by your sides,
With your feet falling away,
If that's comfortable,
Gently closing your eyes and take a nice deep breath in,
Breathing out and allowing your whole body to sink down into the surface that you're resting on.
Taking another deep breath in,
Breathing out,
Really letting go,
Allowing your whole body to be held by the surface that you're resting on.
And setting the intention for this practice by saying to yourself,
I give myself complete permission to be here,
And reminding yourself that naps are good,
Don't let anyone tell you otherwise.
Now we're going to give our body a little nudge towards a sense of ease,
So beginning by relaxing your eyes,
Your eyelids,
Letting them soften,
And this includes the space around your eyes and your eyelids,
Relaxing your brow,
Your forehead,
Inviting the whole of the top of your head to be at ease,
And this will encourage the rest of your body to relax as well.
And now relaxing your ears,
And your cheeks,
And clenching your jaw if it's tight,
Moving down,
Relaxing your chin,
Down to the back of your neck,
Allowing it to soften and melt into the surface that you're resting on.
Down to your shoulders,
Letting them drop down and fall back,
Releasing all those muscles,
And moving your awareness down your back,
Feeling those contact points where your back meets the surface you're resting on,
And taking a deep breath down into your back,
Inviting it to soften and let go,
Breathing in,
Breathing out,
Letting go,
Moving round to your collarbones,
Your chest,
Allowing these areas to soften,
Moving down to your belly,
And feeling your belly and your chest gently rising and falling as you breathe,
Letting go a little bit more on your out-breath,
Sinking a little bit deeper,
Down,
Down,
Then shifting your awareness to your upper legs,
Your thighs,
The backs of your legs,
Your lower legs,
And your calf muscles,
And allowing those muscles to soften,
And drop down,
Down,
Moving down to your ankles and your feet,
Allowing them to soften,
Really letting go,
And now just becoming aware of your whole body,
Completely held by the surface you're resting on,
Feeling the stillness there,
Noticing the movement as well,
Letting go,
Sinking a little bit deeper,
Down,
Down,
And now gently bringing your senses more into the outside world,
And noticing that rise of energy as you become aware that we're coming to the end of this meditation,
Becoming aware of sounds around you,
Becoming aware of the light through your eyelids,
And taking a few deep breaths down into your belly,
Nice and slowly,
No need to rush,
And when you're ready,
You can gently open your eyes,
And as you go about the rest of your day,
Taking something that you've found in this practice with you,
Being your own peacekeeper,
As the whirlwind of the outside world will surely want to pull you in a few different directions,
I hope this power nap serves you well for the rest of the day,
Take care,
And go well.
