Welcome to your 10-minute power nap.
A power nap has numerous benefits.
It can help us feel more relaxed,
Reduce stress and fatigue,
Improve our mood,
Boost the immune system,
Keep our hearts healthy,
And so much more.
Let's take these next few moments to go over some helpful tips to make your nap most effective.
I invite you to turn your phone on do not disturb,
Go to a quiet place where you can get really comfortable,
And make the room dark if possible.
Have an eye mask or something to place over your eyes.
A proven position to help with napping is to have your feet elevated.
To do this you may wish to lie down on a blanket on the floor with your lower legs propped up on the couch or another comfortable elevated surface,
Or you may wish to lie down and use pillows to elevate your lower legs.
Whether you're in bed,
On the couch,
Or in a chair,
Take these next few moments to get really comfortable.
Now let's close the eyes,
Take a slow deep breath in,
And exhale through the mouth with a sigh.
Inhale slowly and deeply,
Feel your belly and chest rising.
Exhale slowly and completely as the body sinks down.
Inhale,
Exhale.
We will now move our awareness to different parts of the body.
Allow your body to remain still as you imagine and feel each part of the body relaxing,
Softening.
Feel your jaw,
Lips,
Tongue heavy and relaxed.
Sense your nose,
Both eyes.
Feel the forehead,
The whole scalp.
Become aware of both ears.
Sense the neck and throat.
Take a deep breath in,
And as you exhale feel the shoulders dropping down.
Sense your arms,
Your hands relax down on the sides of the body.
Inhale,
Feel your chest filling with breath.
Exhale,
Feel the whole chest and upper back relaxing.
Feel your belly softening.
Mid and lower back sink down into the support beneath you.
Sense your hips,
Buttocks,
Your whole pelvis.
Become aware of the legs,
Both feet.
Imagine a peaceful place in nature.
Maybe you are on a beautiful beach and feel the waves of the ocean gently rolling onto the shore onto your feet and back out.
Maybe you are in a healing forest surrounded by trees.
Or maybe you see a serene desert all around you.
Imagine a place in nature that fills you with a sense of ease.
With each breath,
Feel yourself slowing down.
With each breath,
Imagine,
Feel a quiet calm filling your being.
Silently repeat to yourself,
I give myself permission to rest.
I give myself permission to just be.
Become aware of the room around you.
Feel your body supported and relaxed.
Take a slow deep breath in.
Exhale slowly as you begin to move the fingers and toes.
Take as much time as you need.
And when you're ready,
Open the eyes.
Thank you for joining me for this brief nap.
All my love.
