Welcome to this 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 settle and my imagination to be free and I trust that my body will awaken in 20 minutes feeling calm and soothed.
Let's begin with a few really slow really deep breaths.
Inhaling right down into your belly and exhaling with a long and soft sigh.
Inhaling low and slow and exhaling deeply.
I invite you to slow your breath right down and to really take your time Breathing in and breathing out.
Inhaling,
Belly rises.
Exhaling,
Belly drops.
Deep breath in.
Long breath out.
Inhaling slowly and exhaling with a soft releasing sigh.
And now let your breath be natural and let your body breathe all by itself but see if you can stay with the direct feeling of your breath,
The sensation in the inner passageways of your nostrils,
The gentle rise and fall of your chest,
The momentary pause between inhalation and exhalation.
Whenever your mind wanders gently come back to your breath over and over again.
Breath by breath by breath.
Body breathing.
As you lie here quietly call forward in your mind's eye a deserted tropical island.
Let the scene come to you.
An untouched sandy white beach drenched in sunlight.
The calm shallow waters of a crystal clear turquoise sea.
A few fluffy white clouds drifting by in a vast wide open blue sky.
Palm trees gently swaying in the warm light breeze.
Take a moment to really feel your presence on this glorious beach.
You have it all to yourself.
Feel the warm soft white sand beneath your feet.
Breathe in the fragrance of the fresh sea air.
Feel the gentle warm breeze caressing your skin.
The late afternoon sun glistening on the ocean.
You hear a soft reassuring voice whispering that it's time to rest now.
Yes,
It's time to rest now.
The beach itself inviting you to take sanctuary on its safe shore.
You lie down under the shade of a tree.
Your body so grateful to be held,
Letting the weight of your whole body nestle into the welcoming cradle formed by the soft warm sand.
A bird glides across the vast open sky.
As your eyes gently close,
Feel the warm rays of sun trickling through the palm leaves.
The sound of the waves gently lapping on the shore.
Your breath in perfect time with the ebb and flow of the sea.
The whole face softening.
Eyes resting back.
The feeling behind eyes softening.
Shoulders emptying out.
Hips releasing their weight.
Arms releasing and letting go.
Legs giving up their weight.
The whole body,
The whole body,
The whole body.
Bathing in a warm bath of peace.
Let yourself just be here.
The past dropping away and handing over the future.
Just for now.
Absolutely nothing to do.
Nowhere to go.
Nothing to get.
Safe.
Really safe.
Safe to just let it all go.
Let your body drop into a nourishing,
Sweet sleep or simply resting in the effortless space of just being.
And now let your breath deepen again,
Taking a few more slow and low breaths.
Inhaling the fresh,
Cleansing sea air and exhaling with a long and soft sigh.
Breathing in and breathing out.
Inhaling like you have all the time in the world and exhaling with a long and soft sigh.
It's time to wake up now.
Let your body move and stretch in whatever way it wants 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.
