Welcome to this 30 minute power nap meditation.
Today I'll guide you through a series of increasingly subtle layers of awareness to help quiet your body and mind to rest before giving you some time with just the music so you can relax and recharge.
I'll wake you up at the end of this session but if you know you have something important that you need to wake up for please also set your alarm.
Remember before you begin that even if you don't fall asleep today this time of resting is still beneficial so you can take any pressure off yourself and start to settle in.
It doesn't matter what position you choose or where you are,
Just do your best to get comfortable with what you have available.
Begin by being aware of things outside of you,
Objects outside of you.
Let your awareness just move from object to object every few seconds.
Aware of the sensation of your clothes,
The couch or chair you're in.
Aware of the space around you.
Aware of sounds that come and go.
Continue to label anything you're aware of outside of you.
If you have a moment where you're not aware of anything,
Label it as nothing or space.
Now bring your awareness in a little to your body,
The sensation of your body resting.
We'll scan through different parts of the body and anywhere you encounter tension,
See if you can relax and let go even if it's just a little bit.
Anywhere you find challenging or there is a lack of sensation,
You can simply label silently to yourself.
Begin with awareness of your toes,
Relaxing your toes,
The tops of your feet,
Knees,
Shins,
Fronts of your thighs,
Pelvis,
Belly,
Ribs,
Chest,
Biceps,
Forearms.
And fingertips.
Trace awareness back up your arms to the center of your chest.
Soften your jaw and eyebrows.
Relax your forehead.
To the top of your head.
Feel as if your mind relaxes towards the back of your head.
As you begin to soften the back of your body.
Relax into the backs of your arms and hands.
Soften across your shoulders.
Relaxing,
Releasing tension.
Let go of gripping in your glutes.
And release all the way down to your heels.
And the soles of your feet.
Be aware of your whole body.
Just aware of your body as a whole.
Your whole body feels relaxed.
Relaxing more deeply now,
More subtle still.
Be aware of your breath.
Where do you feel the gentle movement of your inhale and exhale?
There's nothing you need to change about your breath.
Simply watch it come and go.
Watch your breath easily,
Naturally.
You relax a little more.
Allow your awareness to be even more subtle.
And become aware of your thoughts.
Or the space where your thoughts usually are.
There may be many.
There may be few.
It's okay either way.
Simply observe your thoughts as they come and go.
Allow yourself to relax even more.
And notice there is a beautiful stillness within you.
A still silence within.
Calm and peaceful.
Soften back and down toward this inner stillness.
This inner oasis of peace and calm.
Let yourself rest here.
Be aware of your breath once again.
Coming and going gently.
And maybe begin to deepen it a little.
Breath by breath.
Gradually deeper and more vigorous.
Start to be aware of your body.
Your legs and your arms.
Your torso and your head.
Begin to move.
You're waking up.
Breathing more.
And stretching out any stiffness from your rest.
And without opening your eyes,
You can get a sense of the space around you again.
Reorientate yourself to where you are.
If you feel ready to continue with your day,
Inhale deeply while you take a full body stretch.
And exhale a sigh.
And you may need a few moments to fully wake up.
So please take your time transitioning into the rest of your day.
But know that because you took this time for yourself,
As you continue to wake up,
You'll feel well rested,
Energized and ready for the rest of your day.
May you be happy.
May you be healthy.
May you feel safe.
And may you be peaceful.
Thank you for allowing me to guide you today.
Namaste.
