Welcome to this guided power nap meditation.
Over the next 20 minutes,
I will guide you through a quick and easy breathing technique,
And then take you on a journey through a scenic trail where you will be able to catch a quick nap so you can recharge for the rest of your day.
Find a comfortable position,
Either laying down or sitting,
And gently close your eyes.
Allow yourself to settle into this moment,
Letting go of any distractions or thoughts of the day.
Let's begin with a few deep breaths to center ourselves.
Inhale deeply through your nose,
Filling your lungs completely.
Hold that breath for just a moment.
Now exhale through your mouth,
Letting all the tension melt away.
I'm now going to guide you through a technique called the 4-7-8 breathing technique.
Together we will breathe in for a count of 4,
Hold for a count of 7,
And exhale for a count of 8.
This technique has been shown to help put your brain into a deep state of relaxation.
Let's begin.
Inhale for 4,
3,
2,
1.
Hold for 7,
6,
5,
4,
3,
2,
1.
Exhale for 8,
7,
6,
5,
4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 7,
6,
5,
4,
3,
2,
1.
Exhale for 8,
7,
6,
5,
4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 7,
6,
5,
4,
3,
2,
1.
Exhale for 8,
7,
6,
5,
4,
3,
2,
1.
Very good.
Imagine now that you are standing at the entrance of a beautiful,
Scenic trail.
The air is crisp and fresh,
Filled with the subtle scent of pine and wildflowers.
As you take your first step onto the path,
Feel the ground beneath your feet,
Solid and supportive.
Notice the soft sound of birds chirping and leaves rustling in the gentle breeze.
With each breath,
Picture yourself walking deeper along this trail.
Inhale deeply,
Savoring the clean,
Crisp air.
With each step,
You feel more and more relaxed,
Releasing any tension.
Feel how the rhythm of your breath harmonizes with the gentle sounds of nature around you.
You continue walking,
Feeling a connection to the earth beneath you.
The golden sunlight filters through the leaves,
Casting dancing shadows upon the ground.
You might notice the rich colors of the wildflowers lining the path,
Their vibrant hues sparking joy within your soul.
As you walk further,
You see a clearing up ahead.
The trail opens up to a serene glade bathed in sunlight.
This is your special place,
A sanctuary.
You pause here and take a moment to absorb the beauty around you.
Breathe in the peace and tranquility of this moment.
Focus on your breath again,
Feeling the air moving in and out of your nose.
Allow yourself to rest for a moment on the soft grass that lay upon this peaceful glade.
You can feel the warmth of the sun on your skin,
The gentle breeze whispering softly into your ears.
With each breath,
Let any lingering stress dissolve.
Replace it with a feeling of deep relaxation and renewal.
I will now leave you to rest for the next 10 or so minutes.
When I come back,
You will be awakened by the soft chime of this bell.
See you soon.
Now it's time to gently bring your awareness back to the present moment.
Begin by wiggling your fingers and toes.
Stretch out your body when you feel ready.
When you're ready,
Take one last deep breath and gently open your eyes,
Bringing the refreshing energy of your trail experience back with you into the rest of your day.
Carry this sense of calm and clarity with you,
Knowing that you can return to your special trail anytime that you wish.
Thank you so much for joining me on this meditation journey,
And have a wonderful rest of your day.
