30-Minute Regenerating Power Nap

This 30-minute power nap guided meditation includes relaxing binaural beats music for sleeping. Lay back and let my guidance take you through a body scan for a 30-minute binaural sleep. This mental recharge makes for a great afternoon nap or an afternoon recharge.

I have more yoga nidras and sleep meditations here on insight timer, as well as playlist for insomnia and more. I'd love to hear from you if you enjoyed this little regenerating power nap!

Transcript

Namaste.

This is Ali and this is a guided power nap.

Take a moment to get your body comfortable adjusting the shoulders,

The hips and the legs,

The head and the neck.

Making sure that you're warm.

Take a slow gentle breath in and out.

Softening into the tissues around the eyes.

Relaxing the eyelids down.

Becoming aware of the muscles in your jaw and the sensations inside the mouth.

Taking a slow gentle in-breath and the exhale releasing the jaw down.

Noticing the tongue.

And as you allow the muscles of the jaw to get heavier,

Can you let the tongue completely relax into stillness.

And take a gentle and slow breath in and out.

Relaxing the tongue all the way down to the root of the tongue.

Become aware of the breath as sensation inside the nostrils.

And just feeling the flow of air as the nostrils naturally and effortlessly breathe in and out.

And again take a slow deep breath in and release.

Taking a moment now to feel the sensations of the eyes,

The muscles behind the eyes,

All of those little micro tissues and muscles behind the globes of the eyes.

And as you bring your awareness here,

Also imagine softening through the temples,

The cheekbones,

The eyebrows,

And taking a slow deep breath in and release.

Relaxing into the eyes.

Bringing awareness now to the space of the forehead and the entire scalp.

Sensing also the ears.

And just imagine now you could relax into all of those little micro muscles of the forehead,

Scalp.

Imagine relaxing the ears down to rest.

With your awareness here taking a slow deep breath in and out.

Feeling the weight of your head,

Your skull resting down.

And taking a moment now to feel the contents and the tissues inside the muscle of the mind.

Sensing inside the skull and imagining the mind were like a muscle that you could soften and relax,

Or a fist of a hand that you could slowly unclench and relax open.

Just slowly and gently untangling the muscle of the mind.

And taking a slow deep breath in and out.

And now taking the time to move all of your awareness into the entire length of the spine.

Sensing the neck,

The upper back,

The low back,

The whole length of the spine.

And just imagine all of the tissues around the spine,

All of the nerves,

Muscles,

Connective tissues all softening.

And taking a slow deep breath in and release.

And bringing awareness now into the center of the chest and feeling the lungs.

Just gently breathing in and out.

Bringing all of your attention into the awareness here of the lungs,

The chest.

Inhaling deeply,

Exhaling slowly and deeply.

Let's do another one taking a gentle slow breath in and out.

Relax the chest.

Let the muscles be heavy,

Allowing these muscles to gently switch off from holding,

Working,

Just releasing.

Beginning to bring your awareness now into the arms.

Feeling the whole length of the right arm and the left arm.

Feeling the volume and the density of the arms and letting awareness reside here.

All of your attention moving into the awareness that inhabits the arms.

Taking a slow deep breath in and releasing the arms down even deeper into rest.

Muscles getting heavier.

Awareness migrating down into the hands.

Attention completely in the hands.

Feeling the hands from the inside out,

The palms and the backs of the hands.

Sensing the fingers unfurling,

Relaxing open.

And with all of your awareness in the hands,

Taking a slow deep breath in,

Letting it go,

Releasing.

Taking your awareness now into the belly.

Feeling the gentle movement of the breath here in the belly.

And all of the muscles,

Internal organs relaxing deeper and deeper.

And taking a slow and deep inhale,

Exhale releasing the belly,

Relaxing down.

Tissues spreading like water in all directions.

Following the path of least resistance.

Awareness moving down into the pelvic floor and the pelvic bowl.

Sensing the hips and all of the tissues deep within the pelvic girdle.

Releasing and relaxing any holding here in the sacrum or the hips.

And taking a slow deep breath in exhaling,

Relaxing down and down,

Letting go.

Becoming aware now the weight of the muscles in your upper legs.

Sensing the tissues here in the bones.

Sensing the front of the thighs and the back of the thighs.

And as you move awareness,

Attention down into your legs.

Taking a breath in through the nose.

Releasing the legs on the exhale even deeper,

Relaxing down,

Letting it go.

Relaxing the thighs.

Allow the muscles to get heavier,

Letting each muscle in the thighs gently drain of tension.

Become aware of the muscles now in the calves,

The lower legs.

Sensing the weight of the legs,

The tissues in the legs.

Letting your attention gather here in the legs.

A wave of relaxation fills the legs.

And taking a deep breath in and then as you exhale,

Slowly and gently letting the legs and the muscles in the calves relax.

In and out.

Who makes are relaxed.

Enjoy all of the muscles of the body getting heavier.

And sensing the muscles in the feet.

Sensing all of the different tissues in the feet.

Feeling the weight of the heels.

Sensing all ten toes.

Letting your attention gather in the muscles and the tissues of the feet.

And take a gentle,

Deep and slow breath in.

Exhaling to let the feet go heavy,

Gently loosening,

Relaxing.

Become aware of the muscles throughout the entire back of the body.

The backs of the legs,

The glutes.

Awareness drawing into the back of the body.

In all of the places where the body meets the surface beneath you.

The support beneath the body.

As you feel awareness throughout the entire back of the body.

Taking a slow and gentle breath in and releasing.

Letting it go.

Becoming aware of the weight of the whole body.

And sensing the whole body now.

Whole front of the body,

Back of the body.

The entire right hemisphere of the body.

The entire left hemisphere of the body.

The surface of the body.

Deep inside.

The innermost core center of the body.

Taking a long,

Gentle breath in.

Exhaling completely,

Resting the whole body down.

And as the body continues to rest here,

Allowing the senses to be open.

Awareness taking in sounds,

Aromas,

Perceptions of air on the skin.

All of the points of contact where the body meets the earth or the surface beneath you.

Just relaxing the mind from the world of thinking,

Planning,

Analyzing,

Worrying.

Just relaxing open into a sense of the already happening awareness.

Awareness perceiving each moment as you rest.

The body resting.

And the mind relaxing back into the sense of spacious awareness.

Sensing,

Feeling,

Listening.

Resting in the medicine of presence itself.

Allowing the breath to be steady,

Relaxed,

Gentle.

Allowing the body to soften,

Release,

Become heavy.

Allowing awareness to become more spacious.

And thoughts might come and go like clouds.

Just passing through.

The mind relaxing back into the sense of awareness with no real attachment to the content of thoughts or images that are arising.

Allowing them to be.

Sensing and relaxing into that presence.

Thoughts floating in the background at their own natural pace.

Imagining what it would be like to drift off for the next few moments.

Drifting off into sleep.

Regenerating the feeling of being in the present.

Relaxing into the presence that's already happening.

Relaxing into the support that's already beneath the body.

Being lulled by the already happening gentle rhythm of breath in and out.

Relaxing back.

Allowing the mind to dissolve.

And into the spacious presence that's already happening.

Drifting.

Drifting off to sleep.

Relaxing back.

Allowing the mind to be in the present.

Relaxing back.

Allowing the mind to be in the present.

Relaxing back.

Allowing the mind to be in the present.

Relaxing back.

Allowing the mind to be in the present.

Relaxing back.

Allowing the mind to be in the present.

Relaxing back.

Allowing the mind to be in the present.

Relaxing back.

Allowing the mind to be in the present.

Relaxing back.

Allowing the mind to be in the present.

Relaxing back.

Allowing the mind to be in the present.

Relaxing back.

Allowing the mind to be in the present.

Relaxing back.

Allowing the mind to be in the present.

Relaxing back.

Allowing the mind to be in the present.

Relaxing back.

Allowing the mind to be in the present.

Relaxing back.

Allowing the mind to be in the present.

Relaxing back.

Allowing the mind to be in the present.

Relaxing the body and awakening the mind.

And taking some time to transition back to the present.

Feeling restored,

Regenerated,

Reset.

Thank you for practicing with me today.

I love to hear from you in the comments and find out how you feel and where you're from.

If you'd like more resources from me,

Feel free to follow me here on Insight Timer.

You know that I create playlists for middle of the night,

My favorite yoga nidras,

And all sorts of my favorite meditations here on the platform.

I hope that you have a lovely day and thank you for practicing with me.

Namaste.

Reviews

This was perfect this morning after a bad night’s sleep, so gentle and peaceful. I feel restored and more able to approach the day 😌 thank you so much ☺️🌸

Perfect for daytime reset when feeling wiped, thank you, Michaela from Ireland 🇮🇪

Lovely. Thank goodness for your kind words in my ears as I recover from knee surgery in Oregon this day. Hope. Joyful and grounding peace. Steady breath. Healing. Gratitude. ❤️‍🩹

I Love Ally she's amazing.
Her voice is so sweet . Never jolting

I napped! I do not nap - it’s just not something I’m able to do. But I desperately needed a nap, and even though my mind was busy and I doubted my ability to actually fall asleep, I nodded off halfway through and woke up with 45 seconds left. Awesome!!

Thank you for a much-appreciated afternoon brain break. 🙏💜

This is such a relaxing and perfect meditation for napping....so much so, that I fell asleep and felt refreshed upon awakening! Thank you, Ally! Your voice is very soothing! 😌🙏

A lovely gentle but very deep practice. Thank you 🙏💕xx

This was very relaxing. Ally's voice is as smooth as melted butter.

I am so thankful for this meditation Ally! Thank you! I’m a massage therapist and listen to it in between clients for an energy boost/quick nap. Couldn’t get through my days sometimes without it! Hugs!!

Felt like I rested for years in this 30 mins session and now out of my sweet rejuvenating slumber. Thanks a lot

Alky was great such a soothing relaxing voice
✌️💖

So soothing. So needed. Also loved the music in the background. I’m in NC

I have never heard this entire track, speaks of itself 🥰 and I have started it like 8 times.

For once I did wake up just a couple of minutes before the end. But was all out in the middle. Love it. Like a guaranteed nap 💖

I was feeling tired so this was a nice way to regenerate mid-day. Thank you!

Always the best yoga nidra meditations Ali. Thanks so much 🙏
- Vinnie from New Zealand.

This really worked well for me. The pace, delivery and the balance between voice and sound are very well judged. I'll definitely return to it. Thank you.

Your voice is sooo soothing. Super relaxing. Thankyou so much.

That was beautiful, thank you. 🙏 In the beginning, I was yawning after each time you said take a breath...So I obviously needed to let go even more at each point. I feel regenerated however I did notice my tongue and belly still holding at the end. I'm still yawning now as I write this at 7.15am in Cairns, FNQ, Australia. Time to rise now. Thanks again 🌞🙏🕉

Such a perfect, soothing voice and practice for a quick, refreshing nap.