Visualization for a power nap.
Take a moment to find a comfortable position for your nap.
It may be a bed,
It may also be a couch or a comfortable armchair.
Why not a hammock?
Put your alarm on for at least 20 to 30 minutes.
A nap,
Nap,
Napping,
Resting,
Drifting,
Relaxing,
Letting go for a while.
Is what we are going to do together.
Take a deep satisfying breath in.
And breathe out so slowly and deeply and deeper at each breath.
There is no goal to achieve.
In fact,
You may fall asleep.
Or you may not fall asleep.
Or even be aware that you did fall asleep.
At the end of this power nap,
You will feel refreshed and energetic,
Ready to continue with your day.
Breathe in and out.
Breathe in until four.
And breathe out until six for the next minute or so.
This will trigger a deeper relaxation.
So let's breathe two,
Three,
Four and out two,
Three,
Four,
Five,
Six.
Continue with this breathing.
Breathe in and out.
Breathe in and out.
Breathe in and out.
Breathe in and out.
Breathe in and out.
And out.
You start to feel like closing your eyes so you can just do that.
Close your eyes and see if you can relax a little more in some of your body parts.
Get in touch with your breathing.
Inhale gently and slowly.
And exhale even slower.
Tune yourself to the rhythm of your breathing.
You can even sway from right to left to right slowly.
Slowly to the left to the right.
Monotonously.
Imagine you are a reed plant,
Subject to rather strong wind.
Flexible,
Adaptable,
Firmly rooted so you don't have to worry you are safe.
Just swaying,
Bouncing and floating.
It feels so relaxing to do it.
Go ahead and sway from the right to the left.
It becomes automatic.
Keep your body swaying where it naturally wants.
Back and forth or right and left.
You can stop any time you want,
It is ok too.
Relax each and every single part of your body starting with the top of your head and going all the way down to your feet and toes too.
For that use your breath as you focus on each part.
It feels heavy and slow and good.
Your mind starts to wander and let go.
Your body is following and feels heavy and heavier and heavier.
As you get into a deep relaxation.
Imagine you are climbing stairs on a very high tower.
Look at the tower,
So high.
Look down now and there are floors and half floors with little windows so that you can stop and admire the view as you make your way up the stairs of the tower.
First floor,
1,
2,
3,
4,
5 stairs.
You can stop and have a look from the window.
Continue the other half of the floor and 6,
7,
8,
9,
10 stairs.
You continue on the second floor,
1,
2,
3,
4,
5 stairs.
You can stop.
You can continue the other half and 6,
7,
8,
9,
10 stairs.
We are now at the third floor.
Let's continue.
1,
2,
3,
4,
5 stairs.
Yes,
You can stop and look at the window and continue the other half,
6,
7,
8,
9,
10 stairs.
We are at the fourth floor.
1,
2,
3,
4,
5 stairs.
Yes,
You can admire the view and then you continue.
The other half,
6,
7,
8,
9,
10 stairs.
We have arrived to the fifth floor.
1,
2,
3,
4,
5 stairs.
The view now and you notice how high you are now as you see things very small down below.
And so you continue to the other half,
6,
7,
8,
9,
10 stairs.
You continue to the sixth and the seventh floor.
You feel more and more tired.
Your legs,
The muscles of your thighs,
You can feel them.
Can you feel them?
Now the eighth floor,
9.
You are so tired,
You walk slowly and slower and slower,
So slow.
You can now see a couch on the eleventh floor.
You sit and feel the sensation,
The relief.
It feels so good to rest.
You are so appreciative of this comfortable couch just there for you.
You would like to sleep there.
There is a cover so that you can tuck yourself in.
Go ahead and just close your eyes and let go.
You are safe,
Your alarm is on and when you are rested,
There is a little elevator for you at the back.
So that you can safely and gently leave the tower with no effort and continue your day.
Feeling refreshed and rested.
Nap,
Napping,
Resting,
Dripping,
Dropping,
Drifting,
Relaxing,
Letting go.
Nap,
Napping,
Resting,
Dropping,
Drifting,
Relaxing,
Letting go.
Nap,
Napping,
Resting,
Dropping,
Drifting,
Relaxing,
Letting go.
Nap,
Napping,
Resting,
Dropping,
Drifting,
Relaxing,
Letting go.
Nap,
Napping,
Resting,
Dripping,
Dropping,
Drifting,
Relaxing,
Letting go.
Nap,
Napping,
Resting,
Dropping,
Drifting,
Relaxing,
Letting go.
Nap,
Napping,
Resting,
Dropping,
Drifting,
Relaxing,
Letting go.
Nap,
Napping,
Resting,
Dripping,
Dropping,
Drifting,
Relaxing,
Letting go.
Nap,
Napping,
Resting,
Dropping,
Drifting,
Relaxing,
Letting go.
Nap,
Napping,
Resting,
Dropping,
Drifting,
Relaxing,
Letting go.
Nap,
Napping,
Resting,
Dropping,
Relaxing,
Letting go.
Drifting,
Relaxing,
Letting go.
Nap,
Napping,
Resting,
Dropping,
Relaxing,
Letting go.
Nap,
Napping,
Resting,
Dripping,
Relaxing,
Letting go.
Drifting,
Relaxing,
Relaxing,
Letting go.
Drifting,
Relaxing,
Letting go.
Letting go.
Nap,
Napping,
Resting,
Letting go.
Nap,
Napping,
Resting,
Letting go.
Drifting,
Relaxing,
Letting go.
Relaxing,
Relaxing,
Letting go.
Nap,
Napping,
Resting,
Letting go.
Resting,
Dripping.
Dropping.
Drifting.
Relaxing.
Letting go.
Nap.
Napping.
Dropping.
Drifting.
Relaxing,
Letting go.
Nap.
Napping.
Drifting.
Drifting.
Letting go.
Nap.
Resting.
Dropping.
Drifting.
Relaxing.
Letting go.
Nap.
Napping.
Resting.
Dropping.
Drifting.
Continue with your meditation.
And when you hear the alarm,
Just take the elevator downstairs.
Take a deep breath and put your awareness inside your body and then outside in your room.
Have a great day.
Namaste.
Namaste.
You
