The Thirty Minute Nap

This thirty-minute nap provides a balance between light and deep sleep to allow the mind to enter the early stages of deeper sleep. This may improve memory and boost work-related creativity. The benefits of napping have been shown to reduce fatigue, support immune function, boost cognitive ability and focus, improve memory and patience, stabilise mood and reduce stress. This nap-inducer uses the breath, mindfulness and progressive relaxation to allow brainwaves to enter a deeper, restorative state of sleep so the mind and body can return to equilibrium. You will be guided gently out of your nap towards the end. The soothing background music is ‘Daydreaming’ by Christopher Hall and Joshua Field.

Transcript

This 30 minute nap is designed to allow your body to enter the early stages of deep sleep to improve your memory and creativity.

When you are ready,

Allow your eyes to comfortably close.

As you do so,

Allow the weight of your head to soften into the support beneath it.

In your own time,

Feel the weight of your body making contact with the surface beneath it.

As you do so,

Breathe out down the full length of your body,

Allowing your body to soften and release what it's brought with it here and no longer needs to carry.

Let it flow out,

Down and away.

Allow your breath to slow in its own way,

Its own time.

As you let that happen,

Allow your mind to soften and come down to rest in the breath's ebb and flow,

Its rise and fall.

Let your eyes soften and rest too.

Breathe out all tension from your eyes.

Let it flow out and away.

Let your forehead soften and rest.

Breathing out all tension from your forehead.

Letting it flow out and away.

Allow your jaw to soften and rest.

All tension flowing out and away.

Allow your shoulders,

Arms and hands to soften and rest.

Letting the out-breath carry away all holdings.

Let them flow out and away,

Each out-breath releasing a little more.

Allow the whole of your body to soften into resting now.

As the body softens into rest,

Allow your mind to effortlessly drift deeper into sleep on the slowing breath,

The peaceful breath.

Each breath taking you deeper into comfortable sleep,

Restorative sleep.

Gently and in your own time,

You can begin to wake up from your nap.

Becoming aware of the sensation as air enters and leaves your nostrils,

And the movements your body makes as you breathe.

Become aware of the contact your body is making with the surface beneath it.

Notice you're breathing in from the space around you and out into it.

Notice you're here in this moment.

Have a stretch if you want to.

And when you're ready,

You can open your eyes,

Giving yourself time to wake up fully from your nap,

And continue your day restored,

Rebalanced and refreshed.

Reviews

A wonderful and very effective guided nap. I fell asleep briefly and feel less tired and anxious for taking this time to rest in the middle of my day. Linda's voice is so soothing and nurturing, I will definitely return to this as I cultivate more rest in my life. Thank you 🙏

Excellent! Truly restorative. Oddly, I feel guilty for allowing self care. But I recognize it’s a trap set by the unsustainable pace of today’s chasing

Such a calming voice, this was a wonderful meditation, thank you 🤍

I love this gentle practice from one of my favorite teachers ❤️
(Be aware: no bell at the end, so if you’re inclined to drift off for hours you can do that too — or set a backup alarm if you really need to wake up again.)

This was a wonderfully refreshing nap. I find it hard to nap, but Linda’s soothing voice carried me gently into that deeply relaxing territory.