Welcome to this 40 minute power nap meditation to help you release and recharge.
This is especially effective on days where you've had some difficult conversations or when you're feeling energetically depleted.
I'll guide you through a two-part visualization to help you relax and release what's heavy,
Disruptive or just doesn't feel good,
And then to recharge you with fresh,
Vibrant energy while you rest.
There is some time with no guidance for you to rest deeply.
There are words at the end of this meditation to help you wake up,
But if you have duties or appointments to attend to,
You may wish to set your alarm to,
So that you know you'll wake up when you need to.
Please settle in wherever you are.
If it's comfortable for you to lie on your back,
Please do,
Perhaps with a pillow under your head and a cushion under your knees for support,
So your lower back can relax.
Give your whole body a little shuffle,
And then take your awareness to your legs and your feet,
Just make sure they feel comfortable.
Soften tension from your glutes,
And breathe into your belly.
Feel it gently expand,
And on your exhale,
Let it relax fully.
During your next exhale,
Let go of tension from your shoulders,
And rest your arms and hands comfortably,
See if you can soften your jaw,
And let your forehead and all the muscles around your eyes relax.
Take a natural breath in when you're ready,
And during the exhale,
Focus on really letting go as much of the breath as you can,
Emptying all the way out.
On your next inhale,
Breathe in slow and deep,
Filling up your belly,
Your ribs,
And your chest,
Pause there for a moment if you can,
And exhale through your mouth as quickly or slowly as you want.
Just let it go,
And feel your whole body relax.
Return to breathing naturally,
And feel yourself melting towards the back of your body.
With each exhale,
You relax a little more,
Deeper and deeper,
Relax and release.
Feel now as though you're growing roots down into the earth,
Whether you're resting at ground level,
Or you're soaring through the sky in an airplane,
Or anywhere in between,
Your roots stretch effortlessly down into the earth.
Feel or imagine these roots,
A welcome feeling of groundedness and connection.
These roots are really special,
As they're ready to carry away any energy you've taken on from other people.
This could be energy from difficult conversations or interactions,
It could be energy from a place or event,
Or energy from consuming social media or television.
Any energy that's not working for you,
That you've taken on,
That's just not yours,
Can be released,
And it's carried away through your roots and absorbed deep down in the earth where it can be transformed.
It has no negative effect down there.
Let go of other people's energy.
Let it go.
Already you feel more grounded,
Calm and clear.
So relax even more deeply now.
And imagine that above you there is a beautiful sun.
It's warm,
But not too hot.
Its light is radiant and beautiful,
Soft and comforting,
Like a welcome hug.
While you rest,
While you drift and doze,
The sun will act like a magnet for all your energy that you've left out in the world.
It'll call back in energy that you've left worrying about the past,
Or spent in a past anxiety about the future,
Or energy that's out in the world from your interactions with others.
And the sun is very special,
As when it attracts your energy back in towards you,
It's transformed back into your pure light,
Your own pure energy.
So even if it was released as anxiety,
Stress or anger,
As it comes back to the sun,
It's transformed into pure light and pure energy.
The sun will gradually recharge you while you rest.
It will bring in your unique energy,
Your natural radiance.
It'll restore your inner strength and your vital energy.
Allow yourself to bathe here in this soft,
Warm light.
Drifting.
Recharging.
Give yourself permission to rest.
Let yourself drift into sleep.
It's time to wake up.
And as you become more aware again,
Wake up slowly.
You've been recharging.
You're clear and calm,
But energized and ready for the rest of the day.
So start to stretch to move your hands and your feet.
Take a deep breath in.
Take another deep breath in and stretch out at the same time,
Like a morning stretch.
And exhale a sigh.
If you feel ready,
Make your way back upright.
Thank yourself for taking time to rest.
Thank you so much for allowing me to guide you today.
May you be happy.
May you be healthy.
May you feel safe.
May you be peaceful.
Namaste.
