Welcome to this Power Nap visualization.
There are words at the end of this meditation to wake you up.
However,
If you know you may fall asleep,
Please pause and set an alarm to wake you in 20 minutes time.
Let's begin by getting settled into a comfortable position,
Lying down,
Or at least comfortably supported,
Reclining in a chair.
And note to yourself your intention to rest for the next 20 minutes.
Give yourself permission to put everything aside so that you can relax and reset,
Knowing that this time will give you the boost you need to attend to whatever else you plan to do today.
You might fall asleep in this time,
But please know that even if you do not drift off,
Taking this brief respite in your day will be beneficial.
Take a deep breath in and sigh it out.
Shuffle around a little bit in your hips and in your shoulders.
And if any of your clothing is uncomfortable,
Take a moment to move and adjust it.
Take another deep breath in and this time a slow exhale through your nose and close your eyes if you haven't already.
Breathe in again,
An easy but full breath.
Take your time and start to slow down your exhales so that they become longer than your inhales.
Try to maintain this longer exhale pattern for the next few breaths.
Inhale fully and as you exhale slowly,
Relax your feet and your lower legs.
Inhale fully and slowly exhale.
Relax your upper legs and into the glutes and pelvis.
Breathe into your belly,
Feel it expand and slowly exhale,
Letting it relax and soften.
Breathe in easily and relax your shoulders as you exhale.
Inhaling fully,
Soften your arms from your shoulders to your fingertips.
Exhale and soften all the tiny muscles in your face,
Around your mouth,
In the jaw.
As you exhale,
Soften and still your eyes.
Your whole body feels relaxed and your breath can return to a more natural,
Easy depth.
Please imagine yourself to be outside,
Standing in a valley with mountains all around you.
The sky overhead is a brilliant blue with the occasional small fluffy white clouds suspended in the calm air.
The tops of the mountains are high enough for their rocky peaks to be covered in snow,
Shining bright and clear in the sun.
And below the rocky peaks,
The steep mountain sides descend to woodlands of all shades of green.
The forests descend to pastures as the sides smooth out to the valley below.
Within this valley,
You now see a beautiful lake that's both broad and long.
You're standing on the edge of the lake.
As you look across it,
You see the reflection of the mountains,
A perfect mirror image of the forested slopes and rocky sides,
The snowy peaks and the fluffy clouds in the blue sky.
It's so peaceful and calm.
You feel safe here and you feel relaxed and at ease.
Breathe in the fresh air and easily let the breath go.
In front of you,
There's a small dock,
Sturdy and strong.
You step onto the wooden planks and walk towards the end and carefully take a cross-legged seat so you can look out and admire this inspiring scene in front of you.
Feel yourself relax even more.
Feel the corners of your mouth lift just a little and know that in this moment,
Everything is okay.
You decide to shift your position.
Let your bare feet dangle over the edge of the dock so you can dip them into the cool water.
The shallow water below is clear as could be and you can see easily to the smooth rocks at the bottom.
You gently swing your feet back and forth and watch as you create gentle ripples in the water that spread out in concentric circles away from your feet.
Watch these tiny waves moving out,
Getting less and less pronounced the further they go until they smooth out and blend into the vastness of the lake.
Out at the lake in front of you,
Take in the sky,
The mountains,
The perfect reflection on the calm water.
Sip an easy breath in and out.
Feel relaxed and at ease,
Clear and calm.
Just like the water,
You feel clear and calm.
And just like the air,
You feel clear and calm.
Let these words settle like a mantra in your mind,
Quietly on repeat.
I am clear.
I am calm.
I am clear.
I am calm.
Let yourself rest here.
If your mind wanders,
Come back to the words,
I am clear.
I am calm.
I'll let you know when it's time to reawaken.
It's time to reawaken.
Start to bring your awareness back into your mind and body.
Become aware of your breath.
Allow it to deepen,
Energizing you on your inhales and releasing sleepiness on your exhales.
Become more aware of your body.
Breathe in energy,
Belly expanding,
And exhale any resistance to reawakening.
Become aware of the space around you and breathe in as if you could fill this entire space and exhale out a happy sigh.
Ready to continue with your day.
Take a morning-like stretch and on your exhale,
Cover your eyes with your palms.
Open your eyes in this sheltered space and move them around,
Looking up and down or side to side.
Ready?
Sit your way back upright.
Place your hands at a prayer position in front of your heart and take one more moment of stillness.
Thank yourself for taking time to rest.
May you feel clear,
May you feel calm,
And may you feel ready for whatever arises in your day.
Namaste.
