Welcome to this power nap meditation.
There is a bell and words at the end of this meditation to wake you,
But if you have a
commitment to attend to after,
You may also set an alarm so you can fully relax and sleep,
Knowing that you'll wake up when you need to.
Gently spend a few moments getting settled into wherever you're ready to rest.
Any position will do today.
Now take a deep breath in and slowly let it out.
Slow and steady,
Another full breath into your belly and slow exhale all the way out.
And one more inhale into belly and into chest.
And out slowly from your chest and your belly.
Let it all go.
Take your awareness to your legs and adjust anything that's still distracting or uncomfortable.
Then consciously relax your legs from your toes to your ankles up to the knees,
The
thighs and hips.
Your legs are comfortable and relaxed.
Take your awareness to your torso.
Adjust anything that feels tight or uncomfortable.
Allow the back of your torso to soften,
Especially your shoulders.
And now allow the front of your torso to relax,
Your belly,
Your ribs and your chest.
Your torso is comfortable and relaxed.
Take your awareness to your arms and make any final adjustments to their placement.
Consciously relax from your fingertips to your wrists to your elbows and once again
into your shoulders.
Your arms feel comfortable and relaxed.
Take your awareness to the whole of your head.
Make sure it's supported comfortably.
Then relax the back of your head,
Your forehead,
Your eyes,
Cheeks and jaw.
The whole of your head is relaxed.
Picture in your mind or have a felt sense that you're outside.
You're standing at the entrance to a meadow and there's a wandering path ahead of you
worn in through the footsteps of your visits here before.
This place feels welcoming,
Familiar and safe.
This peaceful place is just yours,
A secret treasure,
Your own little getaway.
Wander along the path and allow yourself to relax more and more with each and every step.
You notice wildflowers as they sway softly in the gentle breeze and you breathe in the
fresh,
Clean air.
Up ahead of you there's a blanket laid out in the grass,
So you make your way to it and
ease your way down onto the ground.
Take off your shoes and place them off to one side.
You shimmy yourself to the middle of the blanket and lie down on your back.
Take in a full breath and let a sigh out.
All you can see now is blue sky.
The whole field of vision is just beautiful blue.
There's not even a hint of cloud disturbing it.
You notice the different shades of blue,
Lighter and darker.
Just noticing the smooth,
Clear blue.
Let yourself begin to melt into this expansive,
Smooth,
Clearness.
You feel in harmony with the sky and begin to embody its effortlessness and its expansiveness
and its clarity.
If this blue had a texture,
What texture would it be?
If this beautiful blue had a texture,
What would it be?
You can breathe that texture in and let it fill your whole body,
From your toes to your
fingertips to the top of your head and feel it soothe away any tension.
Please continue to relax and merge with the brilliant blue sky.
You can allow yourself to slip into an easy sleep,
Or you might soar like an eagle,
Gliding
effortlessly,
Feeling free.
If you're still floating in the sky,
Start to come back into your body.
You can bring with you the openness,
Expansiveness,
The freedom and the clarity.
Breathe in a little deeper and sigh your breath out.
Begin to wiggle your fingers and your toes and take another deep breath in and open mouth
exhale.
If you're ready,
Take a morning-like stretch on your breath in and on your exhale,
Cover
your eyes with your hands.
Behind the shelter of your hands,
You can blink your eyes open and start to let the
light through your fingers,
Bit by bit.
When you're ready to let all the light in,
Move your hands and sit up.
Place your hands together in front of your heart and feel a sense of gratitude to yourself
for taking time to rest.
Thank you for joining me.
Namaste.
