20 Minute Power Nap: NSDR To Reset And Recharge

If your brain feels tired but you don't have time for a full nap, this 20-minute NSDR practice offers a simple way to pause, recharge, and reset. You don't need to fall asleep or even try to.

Guided by Chibs Okereke, this practice uses sigh breathing, gentle body awareness, and a short period of deep rest at the edge of sleep, followed by a gradual return to wakefulness. Soft brown noise continues in the background, creating a calm space to switch off and come back feeling clear and refreshed.

Transcript

This is a 20-minute power nap with a difference. You don't need to fall asleep. You don't even need to try. Hey, I'm Chibs Akarakae. And over the next 20 minutes. I'm going to guide you through a practice called NSDR. Non-sleep, Deep rest. NSDR gives the body and the brain the recovery of a nap. While you rest right at the edge of sleep. And at the end. I'll count you back up. So you get up clear-headed. And ready for the rest of your day. If you do fall asleep along the way. That's completely fine. My count at the end will gently bring you back. But if you've got anything important to do afterwards, I suggest setting an alarm just in case you fall asleep too deeply. So finding a position where the body can fully let go. Lying down as she can or leaning back in a chair. With the head supported. Loosening anything that's tight and setting the phone to silent. And if the eyes are still open, Whenever you're ready. Allowing the eyes to close. And starting by noticing the weight of the body. Noticing the places where the body meets the bed. Or the chair. The Heels. The back of the legs. The back. The head. And allowing whatever's beneath you. To take the full weight. You don't need to hold yourself up right now. Now let's give the nervous system a clear signal. That it's safe to power down. And we can do this by breathing in through the nose when the lungs feel full. Sipping a little more air on top. And then along. Slow breath out through the mouth. And again. Breathing in through the nose. Topping up with a little more air. And a long sigh. All the way out. And one more round. In your own time. Okay, Good. Allowing the breath to settle back into its own natural rhythm now. Is nothing to control. The body knows exactly how to breathe. Maybe noticing the shoulders dropping a little. As the breath softens. And for the rest of this practice, We're going to be moving our attention from the breath and into the body. And we are going to move our awareness quickly through the body. One small area at a time. There's nothing to do with each area. No need to move it. Or relax it on purpose. We're just resting our attention there for a moment. And then moving on. As we're doing this, If the mind drifts off. That's okay. It's perfectly normal. It's what our minds are designed to do. Whenever you notice that your mind has drifted off. Just gently coming back to wherever my voice is in the body. Let's begin by bringing our attention to the right hand. Now the right thumb. The index finger. The middle finger. The ring finger. The little finger. The palm of the right hand. The back of the hand. The wrist. The Forum. The elbow. The operam. And the right shoulder. The right side of the chest. The right hip. The right thigh. And me. The cough. The ankle. The right foot. The toes of the right foot. The whole right side of the body. Resting. And now bringing our attention across to the left hand. The left thumb. The first finger. The middle finger. The ring finger. The Little Finger. The palm of the left hand. The back of the hand. The wrist. The forearm. The left elbow. The operon. And the left shoulder. The left side of the chest. The left hip. The left thigh. Than me. The calf. The ankle. The left foot. And the toes of the left foot. The whole left side of the body. Resting. Now the back of the body. Noticing the heels. Resting on the surface beneath you. The backs of the legs. The lower back. The upper back. The shoulder blades. In the back of the head. Maybe noticing that the body feels a little heavier now. As the support takes more of the weight. In the front of the body now. The forehead. Smooth and soft. The eyes. Heavy behind the lids. The jaw. Allowing the teeth to part slightly. The throat. The chest. Rising and falling with the breath. The belly. Soft. And easy. And now expanding our awareness to include the whole body at once. From the top of the head. To the tips of the toes. The whole body. Resting as one. Nothing to do now. Nowhere to be for the next few minutes. Just resting. Right here. The breath moving all on its own. The body heavy. And hell. You might be aware of my voice. We might be drifting. Either way is perfect. Just resting. Just breathing. The body recharging. All by itself. And now. Beginning to come back. In a few moments. I'll count from one to five. And with each number. You'll come back a little more. Feeling rested. And feeling clear. One. Noticing the breath and allowing the next few breaths to deepen. Too. Noticing the sounds around you. The broom coming back. Three. Wiggling the fingers. Wiggling the toes. Small movements returning to the body. Before. Maybe a stretch. Reaching the arms overhead. A yawn if one wants to come. 5. Allowing the eyes to open. And taking in the light. Welcome back. And taking a moment before you get up. Noticing how the head feels now. Noticing how the body feels. At the start of this practice. You might have been running on empty. But instead of pushing through. You stopped. And you gave the nervous system a proper recharge. That's not lost time. That's how the rest of the afternoon gets easier. You're welcome to come back to this power nap. Anytime your day needs a reset. Have a wonderful rest of your day.

Reviews

Absolutely wonderful and just what I needed. Thank you

That was (capital) “A” Amazing!!! 🤩 Just as described, worked and refreshed and rejuvenated as predicted. Thanks, 🙏 I really did need that. Phew. ♥️

Always perfect and just what I need. Thank you

Beauty
Namaste

Refreshing. Three years ago I was suffering from terrible insomnia. Your meditations were part of my healing. Thanks so much