Welcome to this power nap.
Make your body really comfortable now,
Closing your eyes and mentally repeating these words.
For this power nap I give my mind and body a complete break and I trust that my body will awaken in 15 minutes feeling rested,
Calm and soothed.
In the practice that follows we're going to inhale through the nose to a count of 4,
Hold the breath to a count of 7 and exhale through the mouth to a count of 8.
I'll be guiding you the whole way through.
Let's begin.
Breathing in 3,
2,
1.
Holding 6,
5,
4,
3,
2,
1.
Breathing out 7,
6,
5,
4,
3,
2,
1.
Inhaling 3,
2,
1.
Retaining 6,
5,
4,
3,
2,
1.
Exhaling 7,
6,
5,
4,
3,
2,
1.
Breathing in 3,
2,
1.
Holding 6,
5,
4,
3,
2,
1.
Breathing out 7,
6,
5,
4,
3,
2,
1.
Inhaling 3,
2,
1.
Retaining 6,
5,
4,
3,
2,
1.
Exhaling 7,
6,
5,
4,
3,
2,
1.
And now just let your breath be natural.
As you lie here quietly now,
Just being aware of the natural movement of your breath.
The gentle rise and fall of your body as it breathes.
The sensation in the inner passageways of your nostrils.
Not thinking about the breath but feeling it directly.
Just quietly noticing as body breathes.
All by itself.
Welcome the feeling of your whole body.
Feel where your body makes contact with the support beneath.
That plane of contact between body and the surface beneath.
Sensing the weight of the body and just let that weight fall into the support beneath.
Tongue resting in the mouth.
Hinges of the jaw.
Eyes softening right back.
Nestling into the support of each socket.
The feeling behind eyes expanding.
Shoulders emptying out.
Handing over the weight of the hips.
The legs.
The whole body.
The whole body.
The whole body.
Softening just a little more.
Right now I invite you just to be here and to do absolutely nothing.
Let your body sleep if it wants or just let yourself rest in the sweetness and the ease of just being.
And now let your body take a few really slow and deep breaths.
Inhaling right down into your belly and exhaling with a long and soft sigh.
Breathing in and breathing out.
Inhaling low and slow.
Exhaling with a long releasing sigh.
Deep breath in.
Long slow breath out.
Inhaling like you have forever.
And exhaling.
Just letting it all go.
It's time to wake up now.
Let your body move and stretch in whatever way it wants to now.
Meeting your mind-body system with kindness and gentleness.
Returning to its wide awake state.
Returning to its wide awake state.
Relaxed yet alert and ready to continue with your day.
Thank you for joining me for this power nap.
