20 Minute Nap - Secret Garden

This is a 20-minute power nap-guided visualization that you can use any time you need a break, feel tired, experience fatigue, or have unexpected sleepiness. You can also use this if you know you will be losing sleep because of work or home life.

Bringing your mind and body into a more relaxed state for a period of time will ultimately make you feel more rested. This is a nap meditation not necessarily a "sleep" meditation although you may or may not fall asleep.

Happy napping!

Transcript

Hello,

Welcome to this nap meditation where I will take you on a peaceful visualization journey to a secret garden.

This is a 20-minute nap meditation that you can use anytime you need to take a break.

You may not want to use this as a bedtime sleep meditation.

I will be bringing your attention back near the end so that you can wake up and continue your day or evening.

If your body feels like it needs some rest,

Listen to it.

It's beneficial to have a short power nap but if you sleep for too long you may wake up feeling more groggy and may cause problems with sleep at night.

Optimal lengths for a nap is 15 to 30 minutes.

If you go much longer than that and your sleep becomes deeper it may be harder to wake up.

You may or may not fall asleep during this meditation but even if you don't just bringing your mind and body into a more relaxed state for a period of time will make your body feel more rested.

If you are looking for a sleep meditation please go check out some of our other sleep meditations.

With all that being said let's get started.

I'm going to take you on a visualization journey through an enchanted forest.

Begin by getting yourself into a comfortable position laying down.

Start to notice your breath.

Just observe.

Don't judge.

Just observe.

To assist in bringing our body into a state of relaxation before we begin this journey we are going to focus on breathing in and out deeply.

Breathe slowly in through your nose filling up your belly and out through your nose slowly.

Do this a few times on your own.

Now bring your breath back to your natural breathing.

As you lay here begin to notice in your mind's eye the room that you are in.

See the nearest door and imagine that it's closed.

Now visualize yourself getting up out of your bed slowly and start walking towards the door.

You can start to see a stream of light leaking through the cracks of the door.

You get to the door and open it slowly.

As you open it a beautiful warm stream of sunshine starts to illuminate filling up the whole room and bathing you with this warm comfortable peaceful feeling.

You step through the door and as you cross the doorway the light slightly dims and you can see now that you are on a path.

You look ahead and see the most lush forest of green trees.

You look down at the path which is made up of a moss veiled grassy trail.

It's so soft it feels very comfortable walking in your bare feet.

You take your first step into the soft grass.

It feels perfectly warm and soft.

As you continue down this path you walk toward the lush green forest.

You pause and take a couple of deep breaths in and out and can smell the most amazing aroma of fresh crisp air.

The air is so well oxygenated from all of the lush trees and grass you just have to stop and breathe it in and out.

You begin to hear the sounds of birds chirping around you softly and calmly.

In the distance you hear a sound of crunching twigs like something is walking and immediately you see a deer crossing your path.

You both stop and look into each other's eyes.

There's a knowing recognition of two different species crossing each other's path without any fear just an understanding that you both belong in this world.

The deer then continues to walk and dashes into the forest.

You are now inside this vastness of towers of forest where the trees are so tall they reach to the heavens.

The beauty of this forest comforts your heart.

As you look up through the trees,

Soft streams of light from the sun perfectly shine through the trees and leave patterns of a kaleidoscope all around you.

As you continue your journey down this path,

You begin to see wildflowers dispersed throughout the forest.

It all looks so enchanting almost like it's not real.

Everything perfectly in its place.

You pause again to lean down to smell the most beautiful flower you've ever seen.

You breathe in a sweet floral scent perfectly balanced and aromatic.

As you are smelling this flower,

You see a baby bunny gleefully bouncing across the grass just ahead of you.

You now begin to notice more sounds of animals.

It starts to sound like the most delightful symphony of nature.

You continue walking down the path and you start to hear the sound of water gently trickling.

You follow the sound as it gets slightly louder but still calm and you see a clearing opening up of what looks like a secret garden right out of a fairy tale.

There appears to be a natural pond of some kind with a gentle creek running through it.

It's all very calm and the sun hits the water ever so perfectly.

It sparkles and glistens.

As you get closer you can see lush wildflowers,

Berries,

Mushrooms of different sizes and colors perfectly surrounding this pond.

There is a small opening of a path going towards the water and to your disbelief you see what looks like stepping stones that lead to a bed of soft moss in the shape of a giant bean bag and so perfectly shaped for you to lay down in it.

Sitting on a rock next to this area you see something is engraved in a big stone.

You continue across the stepping stones and get closer so that you can read it.

It says please stop and have a rest.

This area has been perfectly shaped by Mother Nature herself just for you.

Lay down,

Close your eyes,

Breathe in and out and enjoy this restful spot.

You can't believe what you are seeing but you just go along with it because it's all just so inviting.

You step on the last couple of stones and settle yourself into this perfectly shaped bed of moss.

You settle in,

Lay back and it holds you like a cloud.

You close your mind's eye and take a deep breath in and out.

This is the most peaceful place you have ever been.

You lay here with your eyes closed,

Breathing in the fresh air and listening to the sounds around you.

Stay here a while.

I will leave you for a few minutes to listen to the sounds of this peaceful place.

When I come back I will give you a gentle reminder when it's time to return to this peaceful place.

Take this time to let everything go and just be.

It is now time to come back to your body.

But as you lay here these last few breaths,

Remember you can come back here anytime you want to or need to.

All you have to do is close your eyes and remember when you were last here in your secret garden and how this made you feel.

In your mind's eye,

Slowly open your eyes and take one last look at this beautiful enchanted garden.

Slowly begin to get up and walk back over the stepping stones and back onto the path that brought you in.

Just ahead you can see the door that you came through.

You approach the door and begin to open it.

As the door opens you see yourself in the room and you are looking so calm and peaceful.

You walk back to your body and lay down.

You are now back in your body,

Back in your room.

Slowly start to wiggle your fingers and toes.

Feel the temperature of the room you are in.

Begin to notice the sounds around you and when you are ready,

Slowly open your eyes.

Take a couple of breaths here to notice how you are feeling now compared to when you started this visualization.

Now take that restful,

Calm,

Peaceful energy into the rest of your day or evening.

And remember that you have the power to adjust your energy when needed and can come back to this feeling.

Slowly and mindfully go through the rest of your day or evening with ease and flow.

I hope you enjoyed this nap visualization to your secret garden and continue to bring this energy into the rest of your day.

See you next time.

Reviews

I liked this easeful visualisation that I related to.
Thank you

I felt very relaxed 🙏

Very relaxing - I loved the secret garden 🌻🌷🌳. Thank you 🙏.

Many thanks. 🙏🕊️

This was a much needed meditation. I was on a 39 ft motor boat docked at the Marina in croton ny
It’s sunny and windy and I feel rejuvenated . Thank you !

That was really good! Thank you 🙏

So cute, love that the visualisation included woodland animals. Didn't sleep this time, perhaps I didn't need to. Will try again

Thanks it was so lovely ☺️

I drifted off nicely during this relaxing practice. Perfect for an afternoon pick me up. Thank you 🙏

Super lovely and relaxing ☺️. This is lovely for a nap 😴 indeed. 💗🌸

Incredible. Thank you. So relaxing and I had a perfect nap.

This felt more like being a character in a story rather than a meditation. So immersive. I look forward to doing this again now that I know what to expect and my thinking part can really let go. Thank you.

Thank you for a sweet little journey ~ feeling rested and refreshed. Namaste
🌺🙏🌺

Really enjoyed that visit. Beautiful scenery. Liked the nature sounds. Thanks!