A ten-minute joy nap,
With your eyes open or gently closed.
Welcome the environment and sounds around you,
The touch of air on your skin,
Sensations where your body touches the surfaces that are supporting it,
The body breathing easily and comfortably,
Sensing the gentle rise and release of the chest and abdomen with each breath,
Inhaling a gentle feeling of expansion,
Exhaling and sensations of release throughout the body,
Breathing in and out peace and well-being,
Each breath loosening,
Softening and releasing tightness and tension throughout the entire body and mind.
Notice any thoughts that you may be carrying with you into this present moment,
Noting and setting them aside,
Perhaps in an imaginary folder where you can come back to them later,
If helpful,
Settling ever more deeply into this present moment,
Feeling yourself as a warm-hearted,
Witnessing presence,
Attention freely wandering about as you notice the various perceptions coming and going within your body and mind.
And locate any sensations of well-being or ease,
Peace or happiness,
Or any sensation in your body and mind that helps you release back into a sense of simply being here in this present moment,
Noticing what you're experiencing in the body or in the mind,
Unhooking from the thinking mind,
Letting thoughts go like clouds drifting away above you,
The thinking mind becoming calm and clear like an open,
Spacious and cloudless sky,
Letting yourself go into simply being and accompanying feelings of ease or peace,
Noticing and releasing tension in the hinges of the jaw,
Mouth,
Ears,
Noticing and releasing any tension throughout the cheeks,
Skin of the face and eyes,
Forehead and scalp,
Back of the neck and shoulders,
Welcoming natural feelings of heaviness or lightness throughout the shoulders and arms,
Palms of the hands and fingers,
The gentle expansion and release throughout the chest and abdomen with each breath,
Each exhalation,
Letting go ever more deeply into the sensation of simply being,
Pelvis and hips and natural sensations of heaviness or lightness throughout the legs and feet,
The entire body as flows of sensations and sensations of ease,
Peace and well-being,
Letting go ever more deeply into the ease of simply being,
Nowhere to be,
Nothing to do,
Abiding here as long as it feels right,
Simply being,
At ease,
Sensations of ease,
Peace and well-being,
Thoughts drifting away,
Letting go into ease and well-being.
