Welcome to this 40 minute power nap meditation.
This is a guided visualization to help you relax and rest.
There is a bell and words at the end of this meditation to help you wake up,
But if you have appointments or commitments to attend to,
You may also wish to set your alarm.
Settle in wherever you are as comfortably as possible and close your eyes.
Take your attention to your breath and breathe in and out through your nose if you can,
Slowly into the belly and even more slowly out.
For the next few breaths,
Encourage your exhales to be longer than your inhales.
Breathing more fully,
More deeply than you might usually,
With long exhales.
You may drift off to sleep during this meditation,
But also know that if you don't,
It's okay.
This time of being still and relaxing will still recharge your body for whatever you have to attend to later.
Let's begin this practice by giving yourself permission to rest.
Now feel or see in your mind's eye that you are outside,
Standing at the top of a wooden staircase that leads down to a beautiful white sandy beach.
The ocean stretches out as far as your eyes can see.
It's a sunny day and the gentle waves sparkle and dance in the sunlight.
You feel a pleasant breeze brush across your skin and breathe in the fresh ocean air.
You notice now that next to you,
At the top of this staircase,
Is a large wooden chest with a sign above it that says,
You can leave it with me.
What do you need to leave in the chest while you rest?
You lift the lid and see to your surprise that it's enormous inside,
Far larger than it looks from the outside.
And you can put anything in here.
Any unfinished business from earlier today,
Difficult conversations,
Emotions that just aren't serving you,
Procrastination,
Distractions,
Worries and fears.
You can put anxiety and stress in here or stories that are holding you back.
The chest is large enough to hold anything and everything you're ready to put down.
Leave what you can.
Before you lower the lid,
Slide off your shoes and place them in there too.
Now close the chest and fasten the latch.
Take a deep breath in.
And as you exhale slowly,
Feel your whole body relax.
You feel calmer,
More peaceful and ready to enjoy this beautiful place.
Begin to walk down the wooden steps to the beach.
They're worn smooth from years of use,
But they're sturdy and strong.
With each and every step,
You feel yourself relax more and more.
On your next step down,
Your legs relax.
Another step and your belly softens.
You step down and your shoulders release tension.
Another step down,
Your arms and hands let go.
Stepping down,
Your forehead smooths and your eyes grow soft and still.
With each step down,
You soften.
With each step down,
You relax.
Your next step is onto soft,
Warm sand.
Take in an easy breath of fresh ocean air and release a sigh.
It's so calming here today.
You feel relaxed and at ease.
Ahead of you,
On the beach,
There is a parasol.
What color is it?
As you walk towards it,
See in its shade a comfortable lounger and small table.
Take a seat and admire the view once again.
The beautiful blue sky,
The light sparkling like diamonds on the water's surface.
You notice now that on the table,
There's your favorite refreshing beach drink.
Take a sip and savor its coolness and its flavor and rest it back down when you're ready.
By your feet,
You see a beautiful shell.
Pick it up and feel its texture.
Feel its weight.
Admire its shape and its colors.
You turn it over in your hand once,
Twice,
Three times and smile.
Look closer now.
Closer still.
On the shell,
There is a tiny inscription.
It says,
Give yourself permission to rest.
You're growing a little sleepy,
Being lulled by the gentle rhythm of the waves.
Your breath is easy and feels in sync with the natural rhythm of the ocean.
Easy inhales.
Easy exhales.
Lie back onto the lounger.
It's extremely comfortable.
Your eyes get heavier and heavier.
It's okay to rest.
Allow yourself to relax here.
You feel relaxed and at ease.
Let yourself drift into sleep.
It's time to wake up.
It's time to wake up.
It's time to wake up.
Let any visualization still with you from the beach settle into the background of your mind.
This magical place is here to return to any time you need to.
You begin to be more aware of your breath,
Allowing it to deepen gradually.
Slightly deeper and more vigorous inhales,
Helping you to wake up and release sleepiness on your exhales.
On the next inhale,
Stretch open your palms.
And the exhale,
Scrunch them up into fists.
The next big inhale,
Stretch your palms and your feet out.
And exhale,
Scrunch them up.
This next one is a whole body movement.
So as you inhale,
Stretch out or up through your arms,
Out through your legs and toes.
Hold at the top of a breath.
And exhale a sigh.
If you're ready,
Make your way to sitting upright.
Pausing there for just a moment.
Let's take another breath in together.
And out together.
May you be happy.
May you be healthy.
May you feel safe.
May you be peaceful.
Thank you for joining me.
