Relax After A Stressful Day Power Nap With Guided Imagery

Had a rough day? Release your stress & relax deeply with this guided imagery sleep meditation by Dr. Liz Slonena. Use daily for 30 days to boost positivity and mindfulness. This power nap sleep meditation uses visualizing letting go of heavy burdens, a healing body scan, calming breath techniques, and positive affirmations for peace. Powerful theta wave binaural music and sleep brainwave entrainment help your body and mind to relax & sleep quickly. Feel calm, refreshed, and rejuvenated.

Transcript

Hello Brilliant Being,

This is Dr Liz Sloanena.

In this meditation,

I invite you to release what no longer serves you,

To release any worries,

Frustrations,

Or concerns,

So that you can make space for your peace.

And you will find by the end of this meditation,

Deep serenity and deep calm that will guide you throughout the rest of your day or evening.

So let's unwind your mind and welcome peace now.

Whatever allows you to arrive in this moment,

To settle into this stillness,

By gently closing your eyes even more than before,

Making those last adjustments,

So that you can find yourself 5% more comfortable,

10% more at ease,

And 20% more calm than you were seconds before.

Because as you listen to my voice,

Allowing that part of your mind to drift and dream and go on vacation,

Another part of your mind can allow the dust to settle,

So that you can listen and respond to each and every suggestion that is most helpful for you today.

To let go of what no longer serves you,

To welcome in calm,

To snap back in to your best,

Favorite self,

To come back into that happy mode.

And as you make those last adjustments on your body and mind,

I welcome you to take 3 cleansing breaths,

Breathing in through your nose,

And then exhaling out of your mouth with a great sigh.

Just like that.

Breathing in the calm,

Exhaling anything that no longer serves you.

Because a sigh signals to the body and mind that it's safe enough to let go of that unhelpful energy,

To ease and rest.

And you may find that you can just rest in the breath,

Just focusing on the natural soothing rhythm of your breath,

Feeling the natural expanse when you breathe in,

And the natural release as you breathe out.

Even visualizing that calm coming to you,

And whatever calming color best suits you today.

And as you breathe in even deeper than before,

You can receive that calm and that color being breathed in and flowing to wherever that calm needs to go into your body.

And just feeling that calm soften and soothe any areas of tension,

So that even your scalp relaxes,

Your brow can soften and soothe,

Even the tiniest muscles in your eyes can relax even deeper than before,

Even your ears can relax,

And your jaw can soften,

Releasing any and all tension that may be stored there can be released.

Because it's your choice after all.

And just feeling that natural soothing and softening,

Almost like a massage,

That can flow down your neck and the calm spreading across your shoulders in that calming color,

Sinking deeper as it flows down your arms,

To your wrists,

To the palms of your hands,

Into every single finger filled with calm presence now.

And as you enjoy this process,

As it unfolds,

Allowing the calm to flow down your spine vertebra by vertebra,

Releasing any tension that may be being held onto,

You can release it now,

And go even deeper than before,

Into your own stillness,

Your own serenity.

Because as the body relaxes,

The mind can relax.

And as the mind relaxes,

The body can relax even more than before.

And feeling this wave of calm flow down your chest,

And heart,

Down your stomach,

And even your vital organs can receive this calm and comfort.

And feeling this calm flow deeper within your muscles and bones,

As it flows down the top of your legs,

To your knees,

To your calves,

To your ankles,

To the top of your feet,

And allowing the calm to pool in every single toe,

Relaxing,

Softening,

And soothing.

Almost as if you are sticking your toes to a warm bath,

Or whatever is most soothing and relaxing for you,

To double those feelings of comfort and ease.

As that oxygen which every breath you take allows more calm to be delivered to your body that needs it most,

So that you can see and you can feel this calm color and energy wrap you up from head to toe,

Like a lovingly loving embrace.

Whether it is feeling like a relaxing massage,

Or a pampered bubble bath,

Or even a comforting hug from a comforter,

Your favorite blanket,

Keeping you warm,

Keeping you calm,

And allowing these enjoyable and pleasant feelings to expand,

Grow,

And radiate,

So that every muscle in your body feels this deep calm and deep peace.

Every bone in your body feels this deep calm and deep peace.

And every cell in your body feels this deep calm and deep peace that you can enjoy and savor.

Because deep calm and deep peace is something that you allow to happen.

And you can allow that to happen,

To flow,

And guide you even deeper,

As deep as you wish to go,

To heal what needs to be healed today.

Because you can allow that wise,

Creative part of you to step forward and guide you to that beautiful place where you can find even more calm and deep relaxation.

Go there fully now,

And allow all five of your senses to become alive here,

As you take a good look around and see the beauty,

The landscape,

All the forests and trees,

Put your mind at ease,

Even feeling the temperature,

Being perfect for your skin.

Perhaps it's a sunny day,

And it's still calm,

Breezy,

And you can feel the breeze on your skin,

And even hear the wind rustle through the trees and the leaves,

As if nature is giving you this musical to rest and relax,

To even smelling the aroma of this landscape on your necks and breath,

To allow you to connect even deeper to this gorgeous place of serenity and calm.

And you can continue to explore and enjoy this place so that all your needs are met and taken care of.

The choice is yours after all.

And whenever you are ready,

You may find that there may be a few things that you wish to let go of.

And you can nod your head yes,

If there is something you wish to let go of,

Release,

So it no longer weighs you down.

And you find a good place to release those worries,

Concerns,

Burdens,

Whatever it may be,

Allowing that perfect place to release to just appear before you now,

Whether it's a lake or even a trash can.

Just really see what best represents the best way to release what no longer serves you.

And sooner or later,

And perhaps much sooner,

You can start to identify what needs to be released and let go of from your body and mind,

Almost as if you're wearing a heavy,

Heavy backpack.

And there can be so much stress that just accumulates like rocks or receipts.

And you can reach into that backpack and identify and identify what no longer serves you,

What is far too heavy to keep on holding on to.

And you can release that burden,

That rubbish,

One by one,

Letting it go,

Letting it flow,

Seeing and feeling whatever needs to be released to go exactly where it needs to go,

Right where it belongs.

So you can feel and you can notice it becoming less and less a part of you and more and more a part of that container or that reservoir,

Knowing whatever you place and let go of is safely kept and in fact can be neutralized as you let it go,

Release,

And see and feel yourself becoming lighter and lighter,

Last way down.

And I invite you to continue this process until you have let go of those things that you wish to let go of.

Any worries,

Thoughts or concerns,

Or even anger can be let go of now as you feel this difference that you are making,

Mindfully letting go,

Creating space in your mind and body.

And you can continue this process until it feels complete and you can just nod your head yes when you are free and liberated from your concerns or burdens.

Good.

And really giving yourself full permission to feel how freeing this is,

Letting go,

Creating space and transforming yourself.

Because sometimes dust accumulates and we need some cleaning to tidy up,

Let go,

To feel more at ease.

And when we acknowledge what things,

Thoughts,

Or even events weigh us down,

We can create space and snap back in to our wiser,

Happier,

Upbeat self.

And you can find healing and helpful ways to create space for you to rest,

Recharge your batteries,

So that you can snap back in to that happy,

Upbeat mode.

And perhaps you can find as if these words and these activities are just coming to you,

Either in words or in images,

Of three ways you can create space for you to snap back in to that upbeat,

Happy mode.

Because your unconscious wants you to be happy,

Happy,

Well-rested.

And your unconscious can give you three great ways of nourishing,

Creating space for you to step back into that happy mode.

Perhaps those three ways come to you now or come to you later.

But I know and you know,

You will know ways to recharge your batteries,

Create your calm,

So that you can find pockets of peace,

That upbeat mode,

And do time.

Whether it is being able to take a few more naps to recharge those batteries,

Finding ways to swim or move your body in ways that are enjoyable for you,

To even reconnecting with friends or doing other hobbies and activities that naturally bring a smile to your face.

Because it's okay,

If you truly need rest,

You can get the rest you deserve.

So you have enough bandwidth to smile,

To be optimistic,

To be calm,

Regardless of what life throws at you.

And if you ever need an additional boost to come back to these feelings of calm,

Calm,

Relaxation,

And deep peace,

You know what to do.

You can come back to this beautiful place that is your own by practicing meditation or the mindful hypnosis tracks,

Or even having the images of this beautiful place effortlessly come back to you in your mind.

And you will find this to be deeply calming,

Deeply nourishing,

As if to cool down the anger,

Like placing an ice cube in a hot beverage or mug.

It cools it down,

It calms it down,

Easily and effortlessly,

Even releasing the steam,

Transforming what is no longer needed and welcoming in what is needed.

And you will find expected and unexpected ways to give yourself these gifts of calm,

Of peace,

Of rest.

And you can take with you these feelings of calm,

Peace,

Rest,

And even positivity,

Even more so after you open your eyes of whatever feelings you wish to take with you,

You can create and carry with you.

Because you have that ability to snap back into that upbeat happy mode,

Much like pressing a button.

And it may come later,

Or it may come sooner,

But knowing that you have the ability to create that space to nourish yourself,

Take care of yourself,

And recharge your batteries so that you can be your best self for yourself and for your family.

So I welcome you to take a cleansing breath in,

And deeply absorbing all these insights,

Wisdom,

That's right,

Letting go of what no longer serves you,

So that all the things can take place and create those necessary shifts and changes,

Consciously and unconsciously,

And at your own rate and at your own time.

And you can slowly bring your awareness back to your room,

Back to this present moment,

Slowly but surely,

Allowing some gentle movement in your fingers and toes,

And even stretching back into this moment,

Opening your eyes,

Feeling alert,

Fully conscious,

And feeling good.

And you can wiggle your fingers and toes,

And allowing a full body stretch back into this present moment with new clarity,

New awareness,

And new calm.

I hope you enjoyed this meditation.

Again,

My name is Dr.

Liz Sloan Enna,

And may you find pockets of peace throughout your day.

Reviews

Really gentle and caring thank you 🙏🏼💚🌿

Beautiful ❤️.
It was a pleasure listening your meditation, thank you very much ❤️

Thank you for that pleasant 'pocket of peace'. I slept through some of it but I do feel happier and refreshed 👍😃🌟

Thankyou 🌹💟🙏🏼

Fantastic. Saved me from a panic attack. I will use this daily!

I feel more v relaxed and energized. Thank you!