Welcome to this 30 minute power nap meditation,
In which we'll release tension in your body,
Before exploring a visualization to help you wash away the day so far,
So that when you reawaken from this session,
You'll be refreshed and ready for the rest of your day.
Don't worry about whether you fall asleep or not in this time.
Simply follow along to the sound of my voice,
For your body and mind to relax.
And if you sleep,
That's okay.
But if you don't,
You'll still feel a benefit of spending this time resting.
So please begin now,
If you haven't already,
To make yourself comfortable,
Wherever you are.
Any position is fine.
Just as comfortable as you can be for now.
When you start to feel a bit settled,
Take a breath into your belly.
Fill up through your nose,
And exhale slowly also through your nose,
If you can.
This time,
Breathe into your belly,
Fill up nice and easy,
And then hold it for a moment when you're full,
Before slowly letting the breath out.
And let it go all the way out.
Take your time.
When you're ready,
Just do one more breath into your belly till you're full,
Again hold it and then before you let it go,
Can you sip in just a little bit more breath and let it out slowly again,
All the way.
And now simply breathe naturally,
Easily.
And take your attention to your feet,
Let them soften.
Then let your awareness move up to the lower legs.
The calves relax,
As do your knees and thighs.
If you feel like there's any holding or tension in the glutes or pelvis,
You can let that release and soften.
This feeling of relaxation continues to flow up your body,
Letting go of any holding in your belly,
Or in your chest.
Soften your palms and fingers,
And check in with your arms.
Can you invite them to be comfortable and to relax?
On your next exhale,
Please let go of tension from your shoulders as best you can.
Loosen your jaw and relax your cheeks.
Melt away any tension from your forehead and let your eyes become soft and still.
With your whole body feeling relaxed and at ease,
Begin to imagine yourself in a tropical rainforest.
You can imagine this on the level of visualization,
Or if possible,
A felt sense that you're there.
You're walking down a path that's well-worn,
So it's a pleasant,
Easy walk.
And you know that you're safe here.
In this place,
There is nothing that can hurt you.
So you pause for a moment,
Look up from the path,
And take in the natural beauty that surrounds you.
Firstly,
You see the trunks of the trees and begin to notice all of the different textures they have.
Some are smooth,
Some are rough or prickly.
Feel free to reach out and touch some of them,
Explore and feel their different textures.
Then you start to appreciate the colors around you.
You see so many shades of green on plants and vines and leaves.
There are flowers growing near to the path and some high up in the trees.
Some big,
Some small.
So many shapes and shades and colors.
You can hear birds whistle and call to one another as they hop and flutter from tree to tree.
They too are vibrant and colorful and enjoying this beautiful place.
And you notice now,
If you hadn't already,
The sounds of a waterfall and continue walking on your path towards it.
The path opens up to the edge of a clear pool of water,
Leading to a shallow river.
You look towards the sound of rushing water and see a beautiful waterfall,
Multiple streams of water running effortlessly down smooth rocks to its landing in the pool.
Spray mists up into the air and small clouds of it drift towards you.
It feels cool and refreshing on your face.
Walk around the pool's edge to the waterfall.
Some of the streams of water are light trickles and some are a little more vigorous.
The pool at the bottom is not deep,
So if you'd like now,
Step on sure footing into the shallow pool.
Feel the texture of the rocks underfoot,
How they're smooth but sturdy.
And now feel free to stand under one of the streams of water.
Tilt your head up to the flowing water and let it wash over you,
Cleansing away any stress of the day so far.
Let this refreshing flow of water clear your mind.
If anything from the day so far hasn't gone as planned,
Let that wash away.
Release held tensions or difficult conversations.
Rinse away any frustration,
Procrastination or doubt.
Enjoy the refreshing stream of water as it flows over you.
Having washed away your tensions,
The waterfall starts to offer you its own unique energy for the day ahead.
There's times you may feel like the rushing water and that's okay.
There's times you need to go with the flow,
Move and take action.
But now you have the chance to settle into stillness,
Just like the pool.
So it's time to rest in this magical place of restoration and relaxation.
You could take a nap on a soft towel at the water's edge,
Or maybe you'd like to float effortlessly in the pool for a little while,
Open to any wisdom,
Insight and inspiration that may arise.
It's time to start coming back to your day.
Please begin to move your fingers and your toes as you deepen your breath,
Waking gradually.
Feel as you reawaken a sense of renewed energy.
You have what you need to go with the flow of a day.
Like running water,
You are able to adjust course as needed.
And you also have the ability to be clear and peaceful,
Like the pool of water.
You're refreshed and revitalized,
Clear and inspired,
Ready for the rest of your day.
Let your small movements in the fingers and toes get bigger,
Starting to stretch your arms and your legs.
Perhaps reach out through your arms and your toes like it's first thing in the morning,
With a deep inhale and a sigh to exhale.
Cover your eyes with your palms,
So you can blink open your eyes into the dark space,
And start to open up the fingers,
Letting little bits of light back in.
And when you feel ready,
You can sit back up,
Take another stretch,
And feel awake and ready for the rest of your day.
May you be happy,
May you be healthy,
May you feel safe,
May you be peaceful.
