Welcome to this 20 minute power nap meditation.
Let's take a little time to pause and rest and reset so that you can continue your day feeling refreshed and alert.
Start by settling in to a comfortable posture,
Ideally lying down or reclining so that you can let both your body and your mind rest in this time.
You might drift off to sleep while listening to this meditation,
But know that the reset will be effective even if you don't as you'll still benefit from resting your body and giving the mind a break.
Make sure that you're feeling comfortable and begin by reminding yourself of your intention.
Repeat to yourself,
I'm here to rest and reset.
I allow my mind to take a break from its responsibilities of the day.
I allow my body to rest in this time too.
I will awaken from this power nap feeling refreshed and alert.
Please take your attention to your breath.
We'll use a yoga pranayama technique that helps to relax the body and mind.
Begin to breathe in and out through your nose,
Gradually deepening your breath so that it's fairly full without being forced or strained.
Just a steady pace in and out,
In and out.
Now rush.
Now we're going to breathe in to a count of four and out to a count of six.
I'll count with you for a couple of rounds,
But if my count is too quick or too slow,
Please count yourself and go at your own pace.
Take a regular breath in and exhale.
Let's begin.
Inhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6.
Continue to breathe this vishama vritti or uneven breath practice.
Breathing on those long exhales,
Any tension releasing from your body.
Begin to breathe a little more naturally now,
Giving your mind and body permission to relax.
Let go of any tension.
There is nothing needed of you in this moment.
You can relax.
You can rest.
Loosen any tension from your jaw and your tongue.
Open all of the tiny muscles around your eyes and in your forehead.
Invite your eyes to become still.
Relax your throat and your shoulders.
Rest your arms and soften the palms all the way to the fingertips.
Let your belly relax so that it can continue to move easily with your inhale and exhale.
Let go of any tension held in your legs,
Relaxing all the way down to your toes.
Your whole body feels at ease.
Your whole body feels relaxed.
Breathing naturally and gently,
Bring your mind back to your belly.
It's still relaxed.
Observe the gentle movement of your belly as you breathe.
Let your mind rest here.
It's okay to drift off to sleep.
Let you know when it's time to reawaken.
Relax.
Let go.
Let yourself rest.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
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Let go.
Let go.
You
