A warm welcome to this short nap meditation,
Designed to offer you a break from your busy day and provide you with a well-earned rest,
Allowing you to come back refreshed,
Energized and happier.
Lie down in a comfortable place where you will not be disturbed.
Try not to focus on the end goal of falling asleep today,
It doesn't matter if you do or don't.
This is about taking a break and enjoying a short escape to help relax your mind,
To calm any anxious thoughts and to allow you to enter a deep state of comfort.
And just being in this relaxed space will be hugely beneficial for your body and your mind.
So just allow yourself to be immersed in this new world that you find yourself in,
And allow any pressure that you might be putting on yourself to fall away now.
When you are ready,
We will begin a short breathing pattern called 3-4-5.
This will help to slow you down and bring your body and mind into a calmer and more peaceful state.
So breathe in through the nose to a count of 3,
Hold for 4,
And breathe out through the mouth for 5.
This is your time to unwind.
So that's in for 3,
Hold for 4,
And release for 5.
Allow any remaining tension to leave your body now.
Again,
That's in for 3,
Hold it for 4,
And breathe out for 5.
Continue to breathe in this way in your own time.
Allow your breath to come back to a comfortable rhythm,
And enjoy this new relaxation starting to flow through you.
Give yourself permission to let go.
You find yourself now laid out in a beautiful soft hammock,
Swaying gently above a golden white sand,
And underneath a pair of proud palm trees.
Soft cushions support your body,
And cool shadows cover your face.
Your favorite book rests open on your chest.
Your sleepy eyes gently gaze around,
Revealing a perfectly clear sky,
Marbled with turquoise and royal blue.
One or two birds of prey glide across the skyline above the sea,
Keeping an eye for any movement on the water.
On sudden occasions,
You watch them tuck their wings and dive down to the sea like bullets,
Before soaring back up into the sky.
A heavenly sunlight beams across the beach from the great orb above you,
Creating a twinkling glitter in the sand,
Dusted with a gold mist that swirls just above the floor.
The blue waves ripple into white as they charge up the beach,
Little armies of crystal white foam cascading along the golden shore,
Before they turn and flee back to their vast home of the sea.
The sand is carved with mini dunes and is completely untouched,
Except for a single row of footsteps leading directly to your hammock.
This is your very own private haven,
Your hidden paradise of peace and tranquility.
To your right is a collection of coconut palm trees.
Their huge green leaves droop down over the beach and gently blow in the breeze,
Creating patches of moving shadow mingled with the golden glow of the sand.
Bushes filled with pineapples and multicolored berries are nestled around you,
And small tropical trees filled with mangoes,
Lemons and limes are dotted around the beach.
This blended smell of exotic flavors awakens your senses and completes this perfect atmosphere in your new tropical world.
To your left is a tall,
Jagged cliff of pure white rock,
Peppered with small green trees and patches of moss or grass.
Atop the cliff sits a collection of tiny birds.
They gather together,
Keeping watch over this land,
And they take turns at flying up into the air,
Gaily gliding on the mountain breeze.
As you look out across the sea,
Toward the horizon of glitter,
You spot pockets of fish arching out of the water,
Across the horizon,
And diving back down again,
All in the blink of an eye.
The birds of prey are still bulleting down,
Trying to catch a fish,
But for the moment,
They are not quite quick enough.
Beyond this display,
You see the faint silhouettes of small islands in the distance,
Rich gray shadows backed by the slowly setting sun.
You wonder if each of these islands might have their own little paradise,
Just waiting to be found.
The early evening breeze is cool and refreshing in the warmth of the sun,
And right now,
Everything feels just that bit more magical.
In this enchanting place,
You find that your body is heavy,
Relaxed,
And free.
Away from the busyness and away from the noise,
You can completely let go.
The repetitive lull of the lapping waves brings you deeper and deeper into comfort.
You feel the beautiful golden sunlight warming your body,
And the gentle heat dissolves any remaining thoughts and worries.
You watch these thoughts fall away from your mind,
Like grains of sand trickling down through the hammock and onto the beach below,
Until they disappear and fade out of sight.
Your mind is empty and clear now,
And your body is warm and comfortable.
You feel any tension in your forehead melt away and fall away from you.
The muscles in your face are warm,
Soft,
And relaxed.
Your jaw is loose,
And your mouth is slightly parted.
You feel the muscles in your neck unraveling,
As any tension falls away,
Like butter melting.
Your shoulders are heavy,
And you feel the warmth of the sun passing through them,
Allowing you to completely let go.
The warmth trickles down your arms,
Through your elbows,
And into your hands,
Softening the very tips of your fingers.
Your chest and stomach are open and free.
With each breath in of this healing air,
You feel a wonderful expansion in your abdomen and your ribcage,
Filling you with hope and positivity.
And as you breathe out,
You allow any remaining worries,
Thoughts,
And tension to simply be blown away from you.
This is your time.
You feel a warmth in your lower back and your buttocks muscles,
As your whole body becomes heavier and heavier.
This warmth runs down your legs,
Softening your thighs,
Loosening your knees,
And relaxing your ankles and feet.
A light vibration fills your body,
From the tips of your toes to the very top of your head.
You are heavy,
You are soft,
You are completely relaxed.
You are free from all tension now,
But open to all possibilities.
This tropical paradise will help you to heal,
To rest and recover.
It will bring you comfort and relaxation when you need it most,
And it will always be here for you.
The waves continue to lap,
And the sun continues to set.
A swirling red and gold fills the air.
The hammock gently supports your body,
Full now of a beautiful heaviness and comfort.
This is the true meaning of peace.
