Autogenic Power Nap For Stress Relief

Relieve stress, ease anxiety, and release physical, mental and emotional tension with this deeply relaxing autogenic power nap. Power naps can can help you feel refreshed, reduce fatigue, improve mood and increase alertness. I hope this meditation brings you a deep sense of peace.

Transcript

Welcome to this autogenic power nap.

As we journey around the body with awareness you'll hear me say different phrases.

I invite you to mentally repeat the words after me whilst you feel the sensations in your body.

Don't worry if you miss any phrases or don't repeat the words exactly.

You can't get this meditation wrong.

I sincerely hope that this meditation brings you peace and a homecoming to your true self.

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 20 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 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.

Just body breathing all by itself.

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

Feel the sensation where your head meets the pillow and let your head be held.

Tongue resting in the mouth.

Hinges of the jaw loosening.

Eyes softening right back.

Shoulders sinking down.

The sensation heaviness in the left arm.

My left arm is heavy.

My left arm is heavy.

The sensation of warmth in the left hand.

My left hand is warm.

My left hand is warm.

My whole left arm is warm and heavy.

Feeling heaviness in the right arm.

My right arm is heavy.

My right arm is heavy.

The sensation of warmth in the right hand.

My right hand is warm.

My right hand is warm.

My whole right arm is warm and heavy.

My arms are warm and heavy.

I am safe,

Calm and at peace.

The sensation heaviness in the left leg.

My left leg is heavy.

My left leg is heavy.

My left leg is warm.

My left leg is warm.

My left leg is warm and heavy.

Sensing heaviness in the right leg.

My right leg is heavy.

My right leg is heavy.

My right leg is warm.

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.

Feel the pulsation as your heart beats.

My heartbeat is calm and steady.

Notice that body is breathing all by itself.

My breath is effortless and free.

I am safe.

I am calm.

I am peace itself.

My nervous system is soothed and calm.

My nervous system is soothed and calm.

I am peace itself.

My abdomen is soft and warm.

I am peace itself.

My forehead is cool and smooth.

I am calm,

Safe and at ease.

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.

Deep breath in,

Long breath out.

Inhaling and exhaling.

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 and ready to continue with your day.

Thank you for joining me for this power nap.

Reviews

💥💥💥💥💥💥💥💥💥💥
Definitely a 10 star meditation!
Amanda thank you for recording and posting this superb meditation.
I have listened to and practiced a lot of autogenics over the years and this recording is far and away the best and sets a new standard for autogenics!
The weaving together of classical autogenics and your own inimitable nap framework, all presented in your beautiful voice, makes for a wonderful meditation.
Gratitude to you dear nap-master and friend 🙏❤

This was perfect again 🙏
This was just what I needed today. Tks Amanda. I've napped to this several times since last commenting, so thought I ought to check in again and reiterate what a superb meditation this is. 🙏❤ A whole bagful of stars 😀
🥰
Amanda, I had a stressful day out with a lot of nervous system draining. So of course I came straight to this regular favourite to help regulate and restore. As always, it was ideal to bring back some balance.
Blessings dear friend and Regina Autogenica Exemplaris!😉😊🥰🙏
🙏💞
Ahhhhhh! Pure magic.😊💞🙏🪄

Tried sitting up for this today, as it was too late in the day to sleep. But as a consumate napper, I fell asleep anyway😄. Still tired from the illness 😴 ❤

Came 'home' to this beautiful autogenic track today. It never fails to help me ease back into 'being' and is always a balm for my oft dysregulated nervous system.
I enjoy seeing the other comments from across the globe, all of which reinforce my belief that you are one of the stand-out teachers, par-excelance on I.T.
As always.... 🙏💞

First meditation for the new year and what better choice could there be than a fabulous, autogenic from the inimitable Amanda?!
🙏💞 happy new year Amanda and to all your grateful and regular listeners and nappers.
Coming home again 🙏💞😉
Delicious just before lunch today. Your autogenic nap was the perfect appetiser!🥰
Was challenging today, while dealing with PPPD😏
Rx, ideal first aid for unpleasant hyperarousal and hypertension today.🙏🙏
🥰🙏
Was so needed this afternoon.🙏🫶
Perfect again ❤️🙏

I'm so relaxed. Thank you so much. You have a beautiful, soothing voice.

A definite favourite not only for nap time but also for helping me regulate when feeling anxious. Thanks so much 🙏x

Thank you Again, another amazing track!
I appreciate you.

Another wonderful meditation Amanda. Thank you. 💖🙏🏻💖

Such a smooth subtle voice! I look forward to exploring more of your recordings.

Helped me relax in an overwhelming moment, thanks!

I was able to go very deep without coming back groggy. I am not familiar with this style of meditation, but it was very grounding and restorative. Thank you.

💛💛💛💛 thank you for this beautiful grounding, relaxing practice Amanda. It was wonderful for a recharge power nap for me today. 💞

Very relaxing nap! The pacing and vice was very supportive. Saved and followed!🌺❤️🙏🌿

Dear Amanda,
It always feels like such a great privilege to listen to your meditations. The words spoken was done in the most artful way and the accompanying music was perfect.
I needed to listen to this as I am going through a very stressful time at present. I really benefitted from the affirmation of being peace itself.
It is impossible to rate your meditations as they are of such a high order. I hope you are aware of what masterpieces you produce. They are so incredibly helpful too. I really needed to hear this today.
Love Shuman

Yet another great nap. Thank you,, Amanda. It’s good to hear your voice, though I missed the middle part! Have a sparkling Winter, whatever the weather. Love.

Very sweet! I really cannot nap, but this is lovely and close enough!❤️❤️