Welcome to a refreshing power nap meditation that works with your natural sleep rhythms to help you have a deep,
Refreshing nap and to revitalize your day.
This is a 20 minute nap and I will watch the time and make sure you wake up when the meditation is done.
I invite you to lie down in the same place that you sleep at night or if that's not possible,
Find a quiet place where you will not be disturbed and can relax completely.
Ideally,
You are lying down with your head on a pillow.
If you're sitting,
Support your head so your neck is completely relaxed.
Cover your eyes so it is completely dark.
Use a dark t-shirt or eye mask.
Open your eyes and adjust the cover so you see no light.
Cover your body with a blanket or sheet so you are warm and comfortable for the duration of the meditation.
Now relax into your bed and take three deep breaths.
Deep inhale and release.
Inhale and release.
Inhale and as you exhale,
Relax any tension you feel in your body.
Now we will begin a body scan starting at the crown of your head and notice any tension in your muscles.
Release the tension in your forehead,
Your eyebrows.
Release your jaw.
Release your tongue from the top of your mouth and scanning down to your shoulders.
Release any muscles that are tense.
Moving down to your upper arms,
Your lower arms,
And down to your fingers and hands.
Release your chest.
Release your belly.
Release your hips.
Then down to your thighs,
Calves.
Deep inhale and release any tension in your ankles and in your toes.
Now take a deep inhale and as you exhale,
Twitch your entire body at the same time as you sometimes do when you fall asleep and feel your muscles relax after.
Try it one more time.
Twitch every muscle in your body at the same time and feel them relax even more deeply.
Scanning again from the top of your head,
Relax your eyelids and your lips.
Relax your neck.
Any tension in your shoulders.
Inhale into every tight,
Tense muscle and release the tension on your exhale.
Release your pelvis,
Your knees,
Your ankles,
Your toes.
As we continue the meditation,
Feel free to continue scanning and release any tightness you might encounter.
Now see if you can sink your body into your bed and be 10% more relaxed.
Inhale fully and let all the air out of your lungs and melt into the ground.
Inhale again and on your exhale,
Sink deep into the earth.
Roll your eyes toward the top of your head and look at your mind.
Look at the back of your head.
Keep your eyes there as you breathe.
Now count backwards from 10 to 1.
Breathe in and out,
10.
Inhale and exhale,
9.
Inhale and exhale,
8.
Continue on your own and follow your breaths as you keep counting down.
Feel free to keep scanning your body for tight muscles and releasing the tension in those muscles.
Keep your eyes looking up towards the back of your head.
And when you get down to 1,
Begin again at 10 and count down once again.
I will watch the time and wake you when we are done.
See if you can relax 10% more.
Inhale and exhale,
9.
Inhale and exhale,
10.
Inhale and exhale,
11.
Inhale and exhale,
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Sink deep into the earth.
Inhale and exhale,
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Open your eyes and let the tiniest amount of light in.
Wiggle your fingers.
Slightly move your toes.
Rotate your shoulders.
Twist your spine.
Open your eyes.
Take a deep inhale and welcome back to the world.
When you are ready,
Remove your eye cover.
Inhale and move onto your side.
Inhale,
Sit up in your bed.
Inhale and open your eyes all the way.
Take a deep breath.
Inhale,
Exhale.
Thank you for taking this time for yourself.
I hope your body is relaxed and your mind is alert and refreshed.
And you are ready for the rest of your day.
Thank you.
