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This meditation is designed to help you relax and enjoy a restful nap.

Therefore, never listen to this audio recording while driving or doing anything that requires your attention.

So let's begin this wonderful nap minute. doing anything that requires your attention.

So let's begin this wonderful nap meditation

by making sure you're sitting in a chair with arms that will support you when you relax,

or lying down somewhere that's safe and comfortable. And when you're ready to begin to relax,

and enjoy a 20-minute nap,

simply close your eyes now.

As we begin breathing in a 4-7-8 pattern. In a moment, I'm going to be asking you to

breathe in for four seconds. Hold it for seven seconds. And then exhale for eight seconds. We'll do this sequence three

times to help you slow down your breathing and your heart rate so you can begin to relax.

So let's begin now by breathing in for one, two, three, four.

And holding it for one, two, three, four, five, six, seven.

And now exhaling for one, two, three, three, four, five, six, seven, eight. Now inhaling again for one, two, three, four, and hold it for one, two, three, four, and hold it for one, two, three, four, five, six, seven, and exhale for one, two, three,

six, seven, 8.

Inhaling once again for 1, 2, 3, 4.

And hold for 1, 2, 3, 3, 4, 5, six, seven. And exhale for one, two, three, four, five, six, seven. And now, breathe normally as you continue to listen to my words.

Breathing in and out, slowly and deeply.

At your own time and pace, as you continue to listen to all the words I say

and the background sounds as you begin to imagine, visualize, or simply pretend that you are sitting or laying down

...