Welcome to Grace Yoga,
Refresh and Recharge.
A guided power nap meditation designed to provide you with a rejuvenating break during your busy work day.
Go ahead and lie down and start to get comfortable.
This practice is designed to fit within a 15 minute schedule.
We will explore two powerful techniques that can lead you into the state of yoga nidra or deep rest,
The rotation of consciousness and breath awareness.
These practices will guide you into a state of deep relaxation and rejuvenation.
Let's begin.
Allow you to find a comfortable lying down position and gently close your eyes.
Allow any external thoughts or distractions to begin to fade away.
Adjust your body as much as you need right now to find stillness,
Knowing that during this practice,
If you have to move,
That's absolutely fine.
Take a deep breath in and as you exhale,
Feel yourself settle in.
Say to yourself,
I am ready for this journey of deep relaxation.
As I guide you through the rotation of consciousness,
You'll bring your attention to each body part that I mention,
Without making any physical movement.
It may seem like I'm moving a little fast,
But it's okay.
It is designed this way to keep your mind active and engaged as we move through the rotation of consciousness.
Begin by directing your awareness to your right hand.
Feel the warm glow of awareness enveloping your entire right hand.
Right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Right shoulder.
Armpit.
Right side of the ribs.
Right side of the waist.
Right hip.
Thigh.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now take your awareness to your left hand and feel the warm glow of awareness enveloping your entire left hand.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Armpit.
Left side of the ribs.
Left side of the waist.
Left hip.
Thigh.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now take your awareness to your right hand.
Right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Right shoulder.
Armpit.
Right side of the ribs.
Right side of the waist.
Right hip.
Thigh.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now take your awareness to your left hand.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Armpit.
Left side of the ribs.
Left side of the waist.
Left hip.
Thigh.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Feel your entire right side.
Feel your entire left side.
Right side of the body.
Left side of the body.
Right side of the body.
Left side of the body.
Whole body.
Whole body.
Whole body.
Notice how calm the body is.
Notice the gentle rise and fall of your abdomen with your breath.
Notice on the inhalation your abdomen rises.
And on the exhalation your abdomen gently falls.
Without controlling your breath,
Begin to count your exhales from 10 all the way down to 1.
If you lose track,
That's okay.
You can start again at 10.
Exhale 10.
Soften.
Let go.
Exhale 9.
Let go even more and keep counting.
With each exhale,
Let go even more.
Release the counting now and surrender to the soothing rhythm of your natural breath.
Just being aware,
Letting go of any lingering tension or thoughts.
Fully immerse yourself in the experience of deep rest.
Bask in the calmness and stillness of the present moment.
In a few moments you will hear the gentle sound of a chime indicating the end of this practice.
But don't worry,
You can return to this practice again and again.
Take a moment now to express gratitude for this rejuvenating power nap,
Allowing its effects to resonate within.
When you are ready,
Slowly bring your awareness back to your surroundings.
Gently bring movement into your fingers and toes,
Taking some gentle stretches through the whole body.
Take your time to transition back into your day,
Carrying the peace and the revitalization from this practice with you into your day.
Thank you for taking this precious moment for yourself,
Recharging your energy and inviting a sense of calm into your workday.
And only when you're ready,
Open your eyes.
Namaste.
