Autogenic Nap For Deep Relaxation

This fifteen-minute power nap will leave you feeling refreshed and rejuvenated anytime you need a break. It will give you an energy boost, whilst overcoming fatigue and the afternoon slump. No ending bell. Music by Swami Madhuram.

Transcript

Welcome to this autogenic power nap.

Make your body really comfortable now,

Closing your eyes and mentally repeating these words.

For this power nap I allow my body to relax,

My mind to be calm and I trust that my body will awaken in 15 minutes,

Feeling fresh and alert.

Let's take a few really slow,

Really deep breaths together,

Inhaling right down into your belly and exhaling with a long and soft sigh.

Breathing in,

Low and slow.

Breathing out,

Just letting it all.

Deep breath in,

Long breath out.

Aware as you breathe in,

Aware as you breathe out.

And now let your breath be natural.

Feel where your body makes contact with the surface beneath and just let the weight of your whole body fall into that support.

Let your head be held,

Tongue resting in the mouth,

Hinges of the jaw loosening,

Eyes softening right back,

Shoulders sinking down,

Feeling heaviness in the left arm.

My left arm is heavy.

The sensation of warmth in the left arm.

My left arm is warm.

My left arm is warm and heavy.

Feeling heaviness in the right arm.

My right arm is heavy.

The sensation of warmth in the right arm.

My right arm is warm and heavy.

My arms are warm and heavy.

I am safe,

Calm and at peace.

The sensation of heaviness in the left leg.

My left leg is heavy.

The sensation of warmth in the left leg.

My left leg is warm.

My left leg is warm and heavy.

Sensing heaviness in the right leg.

My right leg is heavy.

The sensation of warmth in the right leg.

My right leg is warm.

My right leg is warm and heavy.

My legs are warm and heavy.

I am safe.

I am calm.

I am peace itself.

My heartbeat is calm and steady.

My breath is effortless and at ease.

My breath is effortless and at ease.

I am safe.

I am calm.

I am peace itself.

My nervous system is soothed and calm.

My nervous system is soothed and calm.

My abdomen is soft and warm.

My abdomen is soft and warm.

My forehead is cool and smooth.

My forehead is cool and smooth.

Whole body calm,

Safe and at ease.

As you rest here quietly now,

Let your body sleep if it wants or simply bathe in the peace of just being.

And now let your breath deepen again.

Taking a few more slow and low breaths.

Inhaling right down into your belly and exhaling with a long and soft sigh.

Breathing in low and slow.

Breathing out just giving it all up.

It's time to wake up now.

Let your body move and stretch in whatever way it needs to now.

Returning to its wide awake state.

Fresh,

Alert and ready to continue with your day.

Thank you for joining me for this power nap.

Reviews

Amanda this is a lovely, abbreviated autogenic relaxation, masterfully woven into a helpful nap. This is sure to help many people who only have 15 minutes or so to relax.

My own preference is your longer autogenic recording that allows for more repetitions of the autosuggestions to really deepen into the autogenic experience.

I so appreciate you making these valuable meditations dear friend.
Much gratitude and love.
🙏❤

Really looking forward to your 35min autogenic Amanda.
You are remarkably prolific and we are all the better for your generous, heartfelt offerings.
I just did a count in my bookmarks and there are now 27 of your recordings there (plus the napping course)! No wonder I feel abundantly supported.
I hope the beginning of Winter is kind to you. Looking forward to chatting in a few days time 😀 ❤🙏

I ❤ your autogenic naps Amanda. Even though the slightly longer one is my favourite, this one is also perfect when I don't want to sleep too deeply in the afternoon.
Much appreciation and love dear friend ❤

The perfect length today. That's 10 days in a row with a different Amandagenic meditation each day! 84 naps so far this year.
You spoil us Amanda with all the wonderful choices if recordings🙏❤

Just right after a stressful afternoon 🙏
Perfect today for a second short nap.
Muchas gracias mi querida amiga 💞

A scrumptious Amandagenic nap was just what was needed this afternoon.
I never tire of your autogenic recordings Amanda. 🙏❤
Perfect again today thanks Amanda 🙏

Amanda this made for a perfect, pre-lunch settling from an over-revving nervous system today. We are so blessed that there is always one of your meditations to suit the needs of the moment. 🙏
Perfect again today for a second nap.
Thank you for dear friend 🧡
So helpful getting through a stressful afternoon. Works every time 👌🙏💞

Was 4.30pm when I was able to fit in meditation today, so chose to do this sitting in the mild Autumn sunshine, feel both relaxed and refreshed, without any sleep inertia. Thank you dear friend 🙏💞

A wonderful little respite thank you so much 🙏🏼💚🌿

Beautiful voice, calming track, will definitely use this again.

Power Nap Extraordinaire ! I woke up just as suggested in 15 minutes refreshed and re-energized. 🙏

Very good and deeply relaxing, session, thank you for this powernap 🙏🏻❤️🙏🏻❤️🙏🏻

Thank you for uploading this. Once again I benefitted from the affirmation that I am peace itself. I always feel transformed after listening to your work. You have helped me so much over these last three years. Your work is such a huge blessing in my life and has played such a large part in helping me deal with my life. I can't tell you how grateful I am. Love Shuman
PS I loved the music. I have heard it before.

A very effective technique for preparing to sleep .

Amanda's meditations and naps are always amazing 😌🙏💕💎