Hey there,
My name is Matthew Carter and welcome to my 10 minute nap class on Inside Timer.
This 10 minute nap aid is here for you in those moments you just need some you time.
So find a place to lay down,
A quiet spot.
You could choose your yoga mat,
A couch,
Or even your bed before going to sleep for the night.
It can be of benefit to your lower back to place pillows behind each knee,
And also a pillow behind the back of your head.
I'll give you the next few moments to ensure you find the most comfortable position for your body,
And then we will move into some guided meditation.
I will not officially end class today.
Instead,
I will simply drift off into the silence at the end,
Leaving you to rest for as long as you'd like.
Let's begin.
Feel your whole body now melting into the earth beneath you.
There's no separation between you and the earth.
Let your eyeballs relax heavily into the eye sockets.
Your jaw is relaxed.
You're letting go physically in this moment.
Relaxing physically.
Witness the moment of relaxation.
Relaxing physically.
Witness the natural rhythm of your breath.
Softly breathing in,
And out.
With every exhale,
Let your body sink deeper and deeper into the ground beneath you.
Relaxing physically.
Sinking down.
Deeper and deeper.
Feel the skull.
The jaw.
Mouth.
Tongue.
Neck.
Shoulders.
Elbows.
Hands.
Hands.
Fingers.
Back up the hands.
Wrists.
Elbows.
Shoulders.
Neck.
Spine.
Rib cage.
Chest.
Stomach.
Pelvis.
Bum.
Thighs.
Knees.
Shins.
Ankles.
Feet.
And your toes.
Back up from the toes to the feet.
Ankles.
Shins.
Knees.
Pelvis.
Elbows.
Elbows.
Elbows.
Elbows.
Spine.
Shoulders.
Neck.
Forehead.
Skull.
You find yourself hovering up,
Somewhere near the ceiling of your room.
You look down and you see your body lying on the floor in your room.
Your body is perfectly still,
And you are perfectly aware.
See yourself lying here,
Looking down from above.
Watching contently.
You are perfectly still,
And perfectly aware.
You are witnessing your body totally relaxed.
From all around your room,
You begin to see streams of energy collecting in a pool of golden light beneath your body.
You see the light pooling beneath your head.
You see the light beneath your hands.
Arms.
And beneath your legs.
And feet.
You feel drawn back down from the ceiling,
Floating back down inside your physical body.
You feel the light beneath you,
Beginning to warm your body from the outside in.
You feel the warmth concentrating in your pelvis.
Your stomach.
Your chest.
And legs.
Up to your lungs.
And finally,
Your face.
You feel warmth in your nose,
Mouth,
Eyes,
Ears,
Neck,
And in your whole head.
Your whole body is completely supported and energized by the pool of light.
As you continue to lay here on your back,
Notice the sense of deep energy and restoration.
Notice the sense of stillness and calm in your physical body and in your mind.
In your torso.
And in your limbs.
In your fingers.
And your toes.
Your whole body is completely relaxed,
Supported,
And energized.
Your whole body is completely relaxed,
Supported,
And full of energy.
Calmly breathe in through the nose.
And out through the nose.
Breathe in through the nose.
And calmly out.
Your whole body is completely and totally supported.
