This guided meditation journey is designed for you to take a 20 minute nap.
We will be incorporating a quick breathing technique and then take you on a guided visualization journey.
Start by lying down in a place where you won't be disturbed.
Close your eyes and start to notice your breath.
I will now guide you through a breathing technique that will help put your body into a state of deep relaxation.
First,
Listen to my voice as I explain this technique,
And then we will do it together.
You will begin by breathing out all of the air in your lungs through your mouth until your lungs are completely empty.
We will then silently breathe in to the count of four through our nose,
Hold for a count of seven,
And then breathe out through our mouth for a count of eight,
Pursing your lips and allowing yourself to make a slight whoosh sound as you breathe out.
We will do this four times,
And I will guide you through this beginning now.
Push all of the air out of your lungs.
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Breathe out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Breathe out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Breathe out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Breathe out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Now bring your breathing back to its natural rhythm.
Notice any sensations throughout your body.
Feel the clothes on your skin.
Observe the weight of your body on the surface beneath you,
And notice any vibrations in your body and the sensation of the air on your skin.
Begin to notice the faint sound of birds chirping in the distance.
In your mind's eye,
Look ahead of you and see a trail leading to two lush willow trees up ahead.
Both sides of the trail leading to the trees are bursting with magnificent blooming flowers on a sea of soft,
Healthy grass.
You can feel the texture of the velvety grass beneath your feet and smell the sweet fragrance of the flowers around you as you walk forward towards the trees.
As you're nearing the willow trees,
You notice that there's a hammock between them swaying gently upon the soft mountain breeze.
This hammock looks so peaceful and so inviting.
As you approach it,
You see an envelope has been placed upon the hammock with your name written on the front.
You carefully open up the envelope,
And as you take out the paper inside,
The letter reads,
This hammock was placed here specifically for you to take a few minutes to enjoy,
Relax,
And have a nap.
Please enjoy.
You think to yourself what a lovely treat this is.
You slowly and mindfully nestle yourself into the hammock.
You get yourself comfortable with ease and begin to take in all the sensations around you.
You hear the birds singing in the distance,
And you smell the calming fragrance of the flowers around you.
You feel the gentle breeze on your skin as the hammock gently sways back and forth upon the breeze.
You are as comfortable as you've ever been.
You breathe all of this peacefulness in and out without a worry in the world.
As you sway gently on the wind,
You look above you and see the beautiful texture of the wispy willows and feel the support of the trees that hold you.
The twin mountains in the distance perfectly set in front of you like a natural work of art as you let yourself sink deeper and deeper into relaxation.
My voice will leave you for a few moments on your own to listen to the sound of the nature around you and enjoy a comfortable nap.
Breathe in all of these sensations and mindfully absorb them into every cell in your body.
When you hear the sound of this bell,
It will be time to bring yourself back into your body.
When you do come back,
Stay with this beautiful scenery in your mind's eye,
But for now,
Just rest.
Slowly,
In your mind's eye,
Take in the beauty around you once more before returning to your waking world.
Feeling more rested and refreshed than when you began this meditation.
When you go back into your world,
Be the very picture of the trees that held your hammock,
Strong and grounded,
Yet gentle as the wind that flows through its wispy vines.
Take a couple of last breaths here,
And as you lay here,
Taking in these last few breaths,
Start to stretch out your fingers and your toes.
Take a moment to stretch your arms and your legs.
If you need more time,
Feel free to lay here as long as you see fit.
When you are ready,
Open your eyes and gently go about your day.
A new sense of calm after your refreshing power nap.
Have a wonderful day.
