Power Nap

This calming practice by Andrew is designed to guide you into a deep natural state of physical and emotional relaxation. Set to soft background music and with soothing guidance for breath and body awareness, you'll be able to release your tension and deeply rest, ultimately raising your energy levels and giving you a boost for whatever's ahead of you that day.

Transcript

This recording is designed to guide you down into a deep,

Natural state.

A natural state of physical and emotional relaxation.

So never listen to this recording if you're driving a car or operating machinery.

Take a few moments now to allow yourself to become comfortable.

You can sit down or lie down as long as you're comfortable.

Take a slow,

Gentle breath in and out.

And allow your eyes to close.

Just allow them to close.

And you can wonder how deeply relaxed you're going to become during this recording.

Become aware of the muscles in your feet.

Become aware of the weight of the muscles in your feet.

In a moment,

I'm going to ask you to take another slow,

Gentle in-breath.

And as you do so,

I want you to allow all your awareness to move into your feet.

Then,

As you exhale,

Slowly and gently,

Allow the muscles in the feet to relax.

Allow the muscles to get heavier.

Allow the muscles to switch off.

So ready.

Take a gentle,

Slow breath in.

And out.

Relax the feet.

Heavy,

Loose,

Relaxed.

Become aware of the muscles in your legs.

Become aware of the weight of the muscles in your legs.

In a few moments,

I'm going to ask you to take another slow,

Gentle in-breath.

And as you do so,

I want you to allow all your awareness to move into your legs.

Then,

As you do so,

As you exhale,

Slowly and gently,

Allow the muscles in the legs to relax.

So ready.

Take a gentle,

Slow breath in.

And out.

Relax the legs.

Heavy,

Loose,

Relaxed.

Allow the muscles to get heavier.

Allow the muscles to switch off.

Become aware of the muscles now in your stomach.

Become aware of the weight of the muscles in your stomach.

In a moment,

I'm going to ask you to take another slow,

Gentle in-breath.

And as you do so,

I want you to allow all your awareness to move into your stomach.

Then,

As you exhale,

Slowly and gently,

Allow the muscles in the stomach to relax.

So ready now.

Take a gentle,

Slow breath in.

And out.

Relax the stomach.

Heavy,

Loose,

Relaxed.

Enjoy the muscles getting heavier.

Enjoy the muscles switching off.

Become aware now of the muscles in your chest.

Become aware now of the weight of the muscles in your chest.

In a moment,

I'm going to ask you to take another slow,

Gentle in-breath.

And as you do so,

I want you to allow all your awareness to move into your chest.

Then,

As you exhale,

Slowly and gently,

Allow the muscles in the chest to relax.

So ready.

Take a gentle,

Slow breath in.

And out.

Relax the chest.

Heavy,

Loose,

Relaxed.

Allow the muscles to become heavier.

Allow the muscles to switch off.

Become aware now of the muscles in your back.

Become aware of the weight of the muscles all the way down your back.

In a moment,

I'm going to ask you to take another slow,

Gentle in-breath.

And as you do so,

I want you to allow all your awareness to move into your back.

Then,

As you exhale,

Slowly and gently,

Allow the muscles in the back to relax.

So ready now.

Take a gentle,

Slow breath in.

And out.

Relax your back.

Heavy,

Loose,

Relaxed.

Enjoy the muscles becoming heavier.

Enjoy the muscles switching off.

Become aware now of the muscles in your shoulders and arms.

Become aware of the weight of the muscles in your shoulders and arms.

In a moment,

I'm going to ask you to take another slow,

Gentle in-breath.

And as you do so,

I want you to allow all of your awareness to move into your shoulders and arms.

Then as you exhale,

Slowly and gently,

Allow those muscles to relax.

So ready.

Take a slow,

Gentle breath in.

And out.

Relax the arms.

Relax the shoulders.

Heavy,

Loose,

And relaxed.

Allow the muscles to become heavier.

Allow the muscles to switch off.

Become aware of the muscles in your neck.

Become aware of the weight of the muscles in your neck.

In a moment,

I'm going to ask you to take another slow,

Gentle in-breath.

And as you do so,

I want you to allow now all your awareness to move into your neck.

Then as you exhale,

Slowly and gently,

Allow the muscles in the neck to relax.

So ready.

Take a slow breath in.

And out.

Relax the neck.

Heavy,

Loose,

Relaxed.

Enjoy the muscles getting heavier.

Enjoy the muscles switching off.

And finally,

Become aware of the muscles in your face.

Become aware of the weight of the muscles in your face.

In a few moments,

I'm going to ask you to take another slow,

Gentle in-breath.

And as you do so,

I want you to allow all of your awareness to move into your face.

Then as you exhale,

Slowly and gently,

Allow the muscles of the face to relax.

So ready.

Take a gentle,

Slow breath in.

And out.

Relax the face.

Heavy,

Loose,

Relaxed.

Allow the muscles to become heavier.

Allow the muscles to switch off.

Good.

Doing wonderfully.

And now become aware of how relaxed you have become.

And how easy the procedure has been.

Become aware of your entire body.

How comfortable and relaxed and heavy your entire body has become.

And yet,

If at any time you want to move to make yourself even more comfortable,

You can do that.

You are in control.

Always in control.

In a moment,

I'm going to count down from ten to one.

And when I get to one,

You will be twice as deeply relaxed as you are at the moment.

Twice as deeply relaxed as you are at the moment.

Take a gentle,

Deep breath in.

And out.

Ten.

Take a gentle,

Deep breath in.

And out.

Nine.

Take a deep breath in.

And out.

Eight.

Take a deep breath in.

And out.

Seven.

Take a deep breath in.

And out.

Six.

Take a deep breath in.

And out.

Five.

Breathe in.

And out.

Four.

Breathe in.

And out.

Three.

Breathe in.

And out.

Two.

Breathe in.

And out.

One.

And all the way down.

Deeper and deeper relaxed.

Good.

All the way down.

Deeper and deeper relaxed.

Good.

All the way down.

Deeper and deeper relaxed.

You have now become so deeply,

So naturally relaxed,

So naturally comfortable,

That your mind is open and receptive to suggestions.

When they're recognized to be healthy and positive and beneficial.

And when your unconscious mind recognizes any of the following suggestions to be healthy,

Positive and beneficial,

It accepts them gladly and allows them to become part of you.

Part of your everyday world,

Your inner realities.

Changing the way you think,

Act,

React and feel on a day-to-day basis.

You see in this still,

Comfortable,

Deeply relaxed,

Heavy state,

Your muscles are able to regenerate,

Rebuild and re-energize much more quickly than normal.

There is a color that symbolizes positive energy to you.

Think of that color now.

Think of the most energized,

Positive shade of that colored energy.

The colored light.

And begin to take your awareness once again down into your feet.

Imagine the feet filling with this energizing,

Colored light.

Allow the feet to be filled with this tingling,

Vibrant light.

Moving into every cell,

Every atom.

The muscles of the feet rebuilding,

Re-energizing,

Filling with vibrant energy.

Move your awareness once again into your legs.

Allow the legs to fill with this energizing,

Colored light.

Imagine the legs filling with this tingling,

Vibrant light.

Moving into every cell,

Every atom,

Every fiber.

Imagine the muscles rebuilding,

Re-energizing,

Filling with vibrant energy.

Move your awareness once again into your stomach.

Allow the stomach to fill with this energizing,

Colored light.

Imagine the stomach filling with this tingling,

Vibrant light.

Moving into every cell,

Every atom,

The muscles rebuilding,

Re-energizing,

Filling with vibrant energy.

Move your awareness once again into your chest.

Imagine the chest filling with this energizing,

Colored light.

Allow the chest to be filled with this tingling,

Vibrant light.

Moving into every cell,

Every atom,

The muscles rebuilding,

Re-energizing,

Filling with vibrant energy.

Move your awareness once again into your shoulders and arms.

Imagine the shoulders and arms filling with this energizing,

Colored light.

Allow the shoulders and arms to be filled with this tingling,

Vibrant light.

Moving into every cell,

Energizing every atom,

The muscles rebuilding,

Re-energizing,

Filling with vibrant energy.

Move your awareness into your neck and head.

Imagine the neck and head filling with this energizing,

Colored light.

Allow that area to be filled with this tingling,

Vibrant light.

Moving into every cell,

Every atom,

The muscles rebuilding,

Re-energizing,

Filling with vibrant energy.

So,

From the tip of your toes to the top of your head and all the way down to your fingertips,

Filled with this glowing,

Vibrant,

Energetic,

Colorful light.

And notice now,

How as you inhale,

The light gets a little brighter.

Just a little brighter each time you inhale.

And as the light gets a little brighter,

So you're feeling a little more energized,

A little more motivated,

A little more stimulated.

And as the muscles become more and more re-energized with this vibrant,

Colorful light,

So you start to feel more and more energized throughout your day.

Every morning you're waking from sleep,

Feeling refreshed and full of natural,

Healthy energy.

Every day you have enough energy to do whatever you need to do.

Your mind is calmer and clearer,

And yet more focused,

More alert when it needs to be.

You're motivated,

Driven and determined.

And the natural,

Healthy changes that happen to you from now on are happening easily and naturally.

For you now know that you have healthy,

Positive,

Long-lasting energy.

You're now able to increase the level of health and energy that you want.

A healthy,

Energized mind and a healthy,

Vibrant,

Energized body.

You're now enthusiastic about life.

Inspired,

Stimulated,

Excited,

Dynamic,

Positive,

Vibrant,

Powerful,

Passionate.

And all these positive energies remain with you and build steadily,

Minute by minute,

Hour by hour,

Day by day,

Week by week,

Allowing you to become all you can be,

Allowing you to achieve all you wish to achieve.

And so you find this energy boost easy,

Almost ridiculously easy in fact.

You go on patiently,

Day to day,

Listening to this recording,

Allowing your body to recharge and rebuild.

And every day,

In its own way,

Is a success.

You're sleeping better,

Eating healthier,

Drinking the right amount of fresh,

Natural water.

And very soon it feels as if a weight has been lifted,

As if a burden has been removed,

Allowing you to live your life in a more energized way,

In a more natural,

Healthy,

Wonderful,

Energized way.

In a moment or two,

I'm going to wake you.

And as we slowly count from one to ten,

With each ascending number between one and ten,

You become a little bit more aware and alert and awake.

At eight,

Gently open your eyes and at ten you'll be fully,

Wide awake.

Every single part of you,

Back in the present.

But bringing back energy,

Motivation,

Positivity,

Stamina,

Strength,

Health,

And a wonderful feeling of well-being all over.

A long-lasting sense of well-being.

So ready.

One,

Two,

Three,

Coming back up.

Four,

Five,

Six,

Waking up.

Seven,

Eight,

Eyes open.

Eyes gently open.

Nine,

Ten,

Wide awake.

Wide awake.

Fully wide awake.

Music Music Music Music Music Music

Reviews

My go-to meditation when I need a nap! Andrew’s meditations are always amazing.

Best power nap meditation I've found. Andrew has a lovely, soothing voice.

I've listened to & done a lot of "rest, relaxation, nap" tracks, & this is THE best I've ever had the pleasure of having my afternoon restoration to!

Andrews lilting Scottish voice is absolutely perfect for lulling you into a deeply relaxed state, & then giving you gentle directions & positive affirmations for filling your body & soul full of positive shining energy ✨✨✨✨✨

Waking me up can sometimes be very difficult when I'm in a deeply relaxed state, but Andrew does this perfectly & I feel wide awake, energised & ready to take on the rest of my day in a positive mind frame.

Thankyou Andrew, I'll definitely be doing this track regularly now ☺️

2nd time I play this recording. It’s just wonderful.

Just what I needed and bookmarked. This will be my go too, whenever I need a nap. Thank you 😊 🙏🏽

Appreciate your calm restorative energies.
Thank you

This is my favorite “I need a nap” guided meditation.

Your sleep meditations are my lifesavers right now. They're amazing, thank you!!

Best afternoon power nap. First time I listen to this meditation; I intentionally managed to have the most persistent OOBE ever. Not a coincidence, because another meditation of yours gave me nice dreams at night more than once. Thank you, you're the best and I love your accent :)

I do this meditation again and again.. I feel infinite gratitude for you Andrew, that you prepared these wonderful meditations. 🙏🏼💜

Soft soothing voice with great relaxation suggestions.

Really helpful for finding stillness and relaxation at any time of day

One of my favorites.
Thank you Andrew.
Hope all is well. 🌞

Works really well each time and such a calming voice

Wonderful relaxation, Andrews voice is velvet on the ears.

This meditation never fails to help me get some bonus rest in my day. It’s incredibly relaxing and then brings me back, feeling fresh at the end and ready to face the rest of my day. Thank you so much! 🙏🏼

My go to nap meditation for years, love Andrews voice it's so calming

This is my go to when I need some help finding a little rest. Restorative and energizing 💚

Wow thank you so much this made my nap so profound and rejuvenating

My favorite power nap track. It works like magic ☺️