Welcome to this guided power nap.
My name is Pat,
And I'm here to help you experience a short,
Refreshing rest.
This practice will allow your body and your mind to recharge,
Leaving you feeling calm,
Alert,
And ready for the rest of your day.
So to begin,
I invite you to find a comfortable position,
Either on your back,
Lying down,
Or in any way that feels supportive for you.
If you are sitting,
Ensure your feet are flat on the ground and that your back is supported.
You can cover yourself with a blanket if you'd like.
And if it's comfortable for you,
I invite you to gently close your eyes.
Take a moment to adjust your body,
Shifting or stretching until you find a posture of complete comfort.
This is your time to relax,
To rest,
And renew.
Bring your attention to the points where your body meets the surface beneath you.
Feel the weight of your heels,
Legs,
Hips,
Shoulders,
And head resting fully.
Take a slow,
Deep breath in through your nose,
And exhale softly through your mouth.
Again,
Inhale deeply in through your nose,
And exhale slowly,
Feeling your body begin to soften.
With each exhale,
Let go of a little tension or tightness you might be holding,
And allow your body to sink deeper into the support beneath you,
Knowing that you're completely held in this space.
Let's now guide your body into a state of deep relaxation,
Releasing tension one part at a time.
Bring your attention to your feet,
Wiggle your toes gently,
Then let them relax completely.
Feel the softness spreading through the soles of your feet,
Tops of your feet and your ankles.
Move your focus now to your legs,
First allowing your calves to soften,
The area around your hands to soften,
The backs and fronts of the knees,
Allowing your thighs,
Fronts and backs to soften,
Your entire legs softening as if they're becoming heavier and sinking into the surface beneath you.
Now bring your attention to your hips and to your pelvis,
Noticing and allowing any tension here to melt away,
Allowing this area to relax fully.
Shift your focus to your lower back,
Your mid-back and upper back,
And with this focus on your back,
Feel any areas of tension here soften with each exhale,
As if the muscles are spreading out and releasing completely.
Bring your awareness to your shoulders,
Allowing them to fall away from the ears,
Feeling the weight melt down through your arms,
Relax your upper arms,
Your elbows,
Forearms,
Wrists,
Let your fingers soften one by one,
And now bring your focus to your neck and to your throat,
Letting this area release,
Feeling any tension drain away.
Finally,
Bring your awareness to your face,
Relax your jaw,
Allowing your lips to part slightly,
Soften your cheeks,
Your eyes,
Your forehead,
And the space between your eyebrows,
And let your whole face become serene and peaceful.
Feel your entire body now resting,
Soft and still.
Shift your attention to your breath,
And simply notice the natural rhythm of your breathing,
Feeling the gentle rise and fall of your chest and belly,
And with each inhale imagine you're drawing in calm and ease,
With each exhale letting go of tension,
Of stress,
Or of anything you no longer need.
As you continue to breathe,
Silently repeat to yourself,
With each breath I relax deeper,
With each breath I let go,
With each breath I relax deeper,
With each breath I let go.
Allow this mantra to guide you into an even deeper state of rest.
Now imagine yourself lying on a soft,
Fluffy cloud,
Feel its gentle support beneath you,
Cradling your body perfectly.
Cloud is light and airy,
And it gently floats high above the ground.
You feel completely safe,
Supported,
And at ease.
As the cloud drifts slowly,
You notice a warm,
Golden sunlight shining down on you.
The light feels soothing and calming,
Wrapping you in a cocoon of warmth and comfort.
With each breath,
Imagine the cloud carrying you deeper into rest.
The air around you is quiet and still,
With only the faintest sound of a soft breeze.
Feel yourself becoming lighter,
As if all the weight and tension from your day is being left behind.
The cloud carries you into a space of pure peace and relaxation.
Now,
Allow yourself to rest fully here on your cloud,
Knowing that for the next several minutes,
There's nothing for you to do other than enjoy this feeling of stillness and peace.
If your mind does begin to wander,
Gently bring your focus back to your breath,
Or the image of the cloud beneath you.
Allow yourself to drift in and out of awareness,
Knowing that even a few minutes of deep rest will refresh your body and mind.
Rest deeply now.
It's time now to gently return to wakefulness.
Begin by bringing your awareness back to your breath.
Notice its rhythm and its flow.
Take a slow,
Deep inhale through your nose,
And exhale fully through your mouth,
Feeling your body begin to reawaken.
Begin to wiggle your fingers and toes,
Inviting small movements back into your body.
Maybe gently rotate your wrists and your ankles.
When you're ready,
Stretch your arms above your head,
And lengthen your legs,
Giving your body a full,
Refreshing stretch.
Roll onto one side and rest there for a moment.
Take this time to savor the sense of calm and renewal that you've created for yourself.
When you do feel ready,
Slowly bring yourself to a seated position,
Keeping your eyes closed if you can.
Sit tall.
Take a deep breath in through your nose,
And exhale fully through your mouth.
Thank yourself for taking this time to rest and recharge,
And carry this sense of calm and energy with you as you move through the remainder of your day.
May you feel peaceful,
May you feel renewed,
And may you feel completely at ease.
Thank you for joining me today.
