It is said our natural cycle is four hours awake and two hours asleep.
This is a rhythm sailors adopt.
Our modern day world does not often allow us this luxury.
This cycle could explain why we flag and lose energy in the afternoon,
And sometimes awaken in the middle of the night.
This guided visualization is designed to lull you into the sleep state and is ideal for anyone who wants a power nap.
It also works if you are wide awake at night and want to get back to sleep.
Accordingly it should not be listened to if you are driving,
Flying a plane or using a cheese grater.
Perhaps its best use is to find a solution to a problem that has eluded you or to provide a creative spark for something you are working on.
Indeed it was using this very process that the idea came to be that the combination of a power nap and meditation could be called a snooze-itation.
Just to let you know there is no ending bell.
After some gentle prompts and guidance there is just 22 minutes of gentle ambient music which apparently is the perfect time for a recharging power nap.
The background music is called Self by the brilliant Eternal which you will also find on the app.
So to begin,
Make yourself comfortable in your chair or on your bed.
Prop your head up on a pillow and you can put something under your knees and ankles to support them.
Let's start by scanning your body for any tensions.
Start with the tiny muscles in your face,
In your forehead,
Your cheeks and jaw.
Let your tongue lie at the bottom of your mouth and take a deep in-breath and release all the tension in your face on the out-breath.
Let your shoulders drop and imagine tension flowing down your arms and wiggle your fingers to let it float out into space.
On the next in-breath and make it a big one,
Expand your chest and on the out-breath allow the tension in your torso to float away.
Next,
Rotate your feet in small circles.
This activates many of the muscles in the legs.
As your legs move,
Imagine any tension in your legs is spiralling away through your feet out into space.
Now let your legs go still and bring your attention to your breath.
We pay little heed during the day but it is quite literally the life breath which keeps us alive.
So for the next seven in- and out-breaths,
As you breathe in,
Relax in the knowledge that there is a constant supply of air on planet Earth for you to breathe.
As you breathe out,
Give thanks to all the cosmic forces that make this even possible.
For more information on the Out-Breaths and Out-Breaths,
Visit www.
Mooji.
Org Now if you lost count of the ins and outs and the outs and the ins,
That's a good thing.
As we go about our busy days and even when we are sleeping,
This process continues without any of our conscious intervention.
As we go along with all of the living things,
This is a gift we all share.
This life breath also powers our creative flow.
So as you relax into this snooze rotation,
Allow the life breath to give you an extra added bonus.
This bonus might arrive while you snooze or when you awaken over the day.
When it does arrive,
Be sure to give thanks to your breath.
Is there any area of your life you would like some clarity and guidance on?
Are you stuck on a creative project and in need of some inspiration?
Just muse on these two questions for a while.
Now imagine that the answers that you seek arrive on the in-breath and the expression of the answer we deliver flows out to the world on the out-breath.
So become aware of your breathing and pay only attention to the gaps between the in and the out and the out and the in-breaths.
Do this for the next five in and out-breaths,
Then relax in the ambience of self,
Safe in the knowledge your breath is both keeping you alive and providing you with loving guidance.
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