20 Minute Power Nap: Guided Rest & Reset

Take a midday break with this 20-minute guided power nap. I'll put you down with a quick body relaxation, leave you in restful quiet with soft music, and bring you gently back before the end, so you can completely relax. You don't need to fall asleep -- even quiet, wakeful rest helps your brain recharge, restore focus, and reset your mood for the rest of the day.

If you do drift off, a short nap supports alertness and mental clarity. Perfect for a lunch break, an afternoon slump, or any time you need a fresh start.

Transcript

Welcome to this 20 minute nap. For the next 20 minutes, There is nothing you need to do. And know where you need to be. Whether you fall asleep or simply rest. Both will leave you clearer than you are right now. I will guide you down. And then leave you in quiet for a while. Near the end, I'll bring you gently back. So you can let go completely. Knowing you'll be brought back in time. Let's begin. Finding a comfortable position. Letting the body be fully supported. And when you're ready, Letting your eyes close. Taking one slow breath in through the nose. And a long breath out through the mouth. And again, In through the nose. And then letting it go. And letting the breath return to its own rhythm. Nothing to control or change. Whatever was on your mind when you laid down. It doesn't need you right now. You might picture setting it just outside the door. Or in a drawer you can gently close. Knowing it's safe. And it will wait. For its time. Let's relax the body next. Softening the forehead. Softening the eyes. Letting the jaw loosen. Letting the shoulders drop away from the ears. Letting the arms be heavy. And letting the hands be open. Letting the belly be soft. Letting the hips widen. Letting the legs be heavy. And letting the feet be still. And feeling your whole body at once. Held. Heavy. And now will leave you in quiet. Just resting. Just breathing. Just letting yourself sink. Happy? And still. Was nothing to do. Ends nowhere to be. Just resting. And now slowly, Let's begin to come back into the room. There's no hurry. But this is a good time to bring your awareness back to the space around you, Starting by letting your breath deepen a little. A slightly fuller breath in. And a slow breath out. And now beginning to bring some small movement back into the body. Wiggling your fingers, Wiggling your toes, Rolling your ankles or your wrists. Whatever feels good. Maybe a stretch through the arms, A stretch through the whole body. And whenever you're ready, Letting your eyes open up, Taking a look around the room, Noticing how you feel now compared to 20 minutes ago. Maybe a little clearer, A little more here. This is what your body can do with 20 minutes. I am rested. I am clear. I am ready for what's next. Enjoy the rest of your day. I'll see you again soon.

Reviews

I didnt actually fall sleep, nor had I dreams. I did really enjoy this a lot , Ash. Music is so serene and beautiful. Normally I take powernaps, sleeping on my side. This time I didnt, cause its kind of hard with headphones on. Nontheless I feel better now and great! Thank you, namaste!

Great. A very useful practice.