Welcome to this 30 minute power nap meditation.
There are words at the end of this meditation to help you wake up,
But you may also wish to set an alarm just in case.
Please begin to get comfortable.
Shuffle around a little in your hips and your shoulders.
Make sure your head is supported and tuck into a blanket if you're cool.
Spend a few moments more just settling in.
Now take a slow breath into your belly and then into your chest.
And let it go from your chest and then your belly.
Follow the breath again slowly into your belly and then the chest.
And slowly out from your chest and from your belly.
Encourage your breath to be full and deep,
But without getting too big or forced.
See if you can find that balance.
Full but gentle inhale traveling down the body so it's deep and an easy fluid exhale.
Take a couple more of those in your own time.
Now relax your glutes and thighs.
Soften your shoulders.
Release tension from your jaw,
Forehead and eyes.
Now start to count your breath.
Breathe in for a four count.
And out for a five count.
Don't worry about being too precise.
Try breathing in for a four count.
And out for a five count.
And then if it feels okay to you,
See whether you could add a short pause at the end of your exhale.
So four in,
Five out and short pause.
Allow your mind to settle on counting and breathing.
Slow and steady.
A quiet,
Easy breath.
Feel how your body relaxes more and more with each exhale.
Imagine now that you are outside on a sunny spring day.
You can feel lush green grass under your feet and the soft touch of sun on your skin.
Taking a breath of fresh,
Clean air,
You lift your gaze up and see a beautiful blue sky with wisps of white clouds drifting lazily by.
You can hear the sound of water not too far away,
So you begin to walk towards it.
The grass underfoot cushions each and every step you take.
And as you approach the source of the sound,
You notice it's a shallow stream on rocks and sand that's flowing at an easy,
Slow pace.
The water looks clear and refreshing,
So you step carefully into the stream,
Your feet sure on the sand.
The cool water flows around your ankles and over the top of your feet,
And you feel the smooth rocks and soft sand on the soles of your feet.
You feel grounded and calm.
Your gaze shifts to notice a dancing light on the surface of the water as a gently rippling stream catches the sun's rays.
Your face relaxes as you watch the light sparkling and shifting playfully,
And a soft smile emerges on your lips.
You feel at ease here,
Peaceful and in sync with the rhythm of nature.
As you look to the other side of the shallow stream,
You see two old oak trees.
There's a large daybed in their shade with all the comfortable pillows you could need.
Take the few steps through the dancing stream and make your way up to this comfortable place of rest and relaxation.
The shade makes this spot a perfect temperature,
And you arrange the pillows to support you just as you like them.
You can still hear the soft hum of the stream as you lie down comfortably and look up at the leaves overhead.
They're swaying ever so gently in the breeze.
Just as the water and light seem to be dancing together,
So do the leaves and the breeze.
Curious,
You watch the gentle back and forth of the leaves and the branches overhead.
Your eyes grow heavier and heavier.
Allow yourself to rest here.
As the leaves begin to deepen your breath,
Your inhales start to flow into your belly again and you release long exhales.
Start to move your hands and your feet in little stretches and circles.
Keep your eyes closed,
But get a sense of the space around you once again,
Reorientating gradually.
When you're ready,
Please make your way to an upright position.
Take an energizing breath in and big sigh out.
Do that again,
Please.
Deep inhale to the belly and big release.
Then on this next inhale,
Take a morning stretch.
Reach out or up with your arms and let it go.
Thank yourself for taking time to rest today.
May you be happy.
May you be healthy.
May you feel safe.
May you be peaceful.
