Amanda Penalver

Meditation & Sleep Guide

Studies show that taking a 'power nap' significantly benefits your physical and mental wellbeing. A power nap can boost your energy, alertness, and productivity. Put a pause into your day to rest and refresh.

Taking a power nap can boost energy, alertness, and productivity, benefiting physical and mental wellbeing, so put a pause in your day to rest and refresh.

Power Nap

Quickly drop into a deep, healing, and restorative sleep. This Yoga Nidra-style meditation will nourish and nurture your mind and body and gently guide you into a sound and peaceful sleep. Helps you to get back to sleep if you awaken in the middle of the night.

Yoga Nidra-style meditation gently guides you into a deep sleep, nourishing and restoring mind and body, and helping you get back to sleep if awake.

Deep Healing Sleep

Get to sleep quickly! This deeply relaxing, highly restorative sleep meditation will nurture and nourish your body deeply. Get back to sleep when you wake up in the middle of the night.

Sleep meditation helps you fall asleep fast and deeply, restoring your body, and aiding you to get back to sleep when you wake up at night.

Sweet Deep Sleep

Sleep deeply and peacefully with this highly restorative, profoundly relaxing True Rest meditation. Nothing is being asked of you now. Nestle into your bed, make your body really comfortable, and let me guide you into a deep and peaceful sleep.

Experience a restful sleep with True Rest meditation, where you can relax and let the guide take you into a profound state of relaxation.

Deep, Peaceful Sleep

Soothe anxiety & stress with this calming pause

Relieve anxiety and stress with a calming break.

A Soothing Pause

Studies show that even a nap as short as six minutes is enough to improve memory performance. So, this power nap is great for when you are short on time but still need an energy boost.

A six-minute power nap can enhance memory performance and provide an energy boost when time is limited, according to studies.

Six Minute Power Nap

A deeply relaxing power nap on a beautiful beach that will leave you feeling rested, calm, and soothed.

Relaxing beach power nap for a calm and refreshed feeling.

Napping on the Beach

This 10-minute power nap uses the breath to calm & focus your mind and leave you feeling rested and renewed.

A 10-minute power nap using breath to calm and focus the mind, leaving one feeling rested and renewed.

Breathing Power Nap

This meditation will lead you into a deep, nourishing sleep. Drift away into blissful slumber on the beach.

Meditation for deep sleep: Relax and drift off on the beach.

Blissful Deep Sleep On The Beach

Breathe deeply to gather fresh life force energy and open to the potential of this brand new day.

Breathe deeply and embrace a new day's potential with fresh life force energy.

Good Morning - Gathering Energy

Take this long, slow wind-down into a deep & refreshing sleep

Relax and sleep soundly with a slow wind-down technique.

Long, Slow, Deep Sleep

This yoga Nidra-style meditation will quickly guide you into a deep refreshing sleep.

Yoga Nidra-style meditation for deep sleep.

Fall Asleep Fast

The 4-7-8 breathing technique is said to help you drift off to sleep more quickly. This exercise has been called a “natural tranquilizer for the nervous system”.

The 4-7-8 breathing technique is a natural tranquilizer for the nervous system that can help you fall asleep faster.

4-7-8 Breathing Power Nap

Set an alarm for how long you'd like to nap. Experiment and tailor your nap according to how much time you have and what length of nap works best for you with this open-ended meditation.

Tailor your nap according to your preferences and experiment with different lengths using an open-ended meditation that includes setting an alarm.

Open-Ended Power Nap

This 10-minute power nap will soothe your body and calm your mind.

Take a 10-minute power nap for body and mind relaxation.

Calming Power Nap

A classic 15-minute power nap to relax your body and calm your mind.

15-minute power nap for body and mind relaxation.

Classic Power Nap

This short power nap will boost your energy.

Quick Energy Boost Power Nap

This restorative power nap will refresh your mind and body.

"Revitalize your mind and body with a quick power nap."

Deeply Relaxing Power Nap

This power nap uses progressive muscle relaxation to quieten your mind, restore your body and release stress

Progressive muscle relaxation power nap reduces stress and restores body and mind.

Release Stress Power Nap

Soothe intense emotions with this relaxing power nap.

Relax and calm intense emotions with a power nap.

Soothe Your Emotions Power Nap

A Power nap to bring clarity & insight to questions you may have about your life.

Take a power nap to gain clarity and insight on life questions.

Napping For Clarity

Fall asleep quickly. This meditation is here for you, to support and guide you into a deep and peaceful sleep fast.

A meditation to help you fall asleep quickly and peacefully.

Sleep Right Now

Your body knows how to sleep. This meditation will guide & help you stay in a deep, peaceful sleep

A guided meditation to help you achieve a deep and peaceful sleep, letting your body do what it naturally knows how to do.

Fall Asleep, Stay Asleep

Get back to sleep fast or drift into the most restorative sleep right now.

Fall asleep quickly and enjoy deep, restorative sleep with these tips.

Deep Restorative Sleep Now (NSDR)

Studies show that having a strong sense of connection can lead to greater happiness, increased confidence & self-worth & reduced levels of stress & anxiety. This meditation is a time of reflection & sensing a deep connection with yourself & others.

Meditation for deep connection with oneself and others can lead to greater happiness, confidence, self-worth, and reduced stress and anxiety.

Feeling Connection

Lie back & let me guide you into the deeply peaceful music of Swami Madhuram.

Experience deep peacefulness with Swami Madhuram's music - let him guide you.

Music Meditation For Peace

A mindfulness meditation to help you navigate your menopause with greater ease.

"Mindfulness meditation aids menopause journey."

Mindfulness For Menopause

Prepare for a deep and peaceful sleep with this wind-down meditation. Make it part of your evening self-care routine.

Wind-down meditation for a deep and peaceful sleep - perfect for an evening self-care routine.

Evening Wind-Down

A nurturing meditation to ease your menopause journey when you feel tired, stressed, anxious or emotional.

Menopause Self-Care

Fluctuating hormones can really affect your mood during menopause. This meditation will help to soothe your mind & body when you are experiencing "meno" rage or other intense emotions.

Meditation can soothe menopause mood swings and intense emotions caused by fluctuating hormones.

Menopause - Soothing Intense Emotions

So often we focus on all the difficulties and negative things about our menopause. So I’d like to spend this time with you reflecting on the many positive aspects of the menopause journey. In traditional Chinese medicine, this time in a woman’s life is referred to as her ‘second spring’. It’s considered to be a powerful time of rebirth that represents a renewal of energy and opportunities, a time to honor all the wisdom and experience you’ve gathered in the course of your life.

Menopause is a time of rebirth, energy renewal, and a chance to honor wisdom and experience, instead of just focusing on the negative aspects.

A Positive Menopause

A short introduction to mindfulness for menopause.

Learn mindfulness for menopause in a concise way.

Menopause - How Mindfulness Can Help

Freedom from your thinking mind and easy sleep right now.

Achieve freedom from your mind and sleep effortlessly with these techniques.

Easy Sleep

Find peace in troubled times with a pause in your day to take a nap.

Take a nap to find peace during troubled times and take a pause in your day.

Peaceful Nap

Fall asleep fast! Get back to sleep when you wake up in the middle of the night. Autogenic training is a powerful self-hypnotic technique that has been shown to improve sleep.

Autogenic, a self-hypnotic technique, helps improve sleep by aiding in falling asleep quickly and returning to sleep after waking up at night.

Autogenic Deep Sleep

Autogenic Training is a powerful self-hypnotic technique to induce deep relaxation. This autogenic power nap will relieve stress anytime you need a break.

Autogenic Training: a self-hypnotic technique for deep relaxation, offering a stress-relieving power nap whenever needed.

Autogenic Power Nap For Stress Relief

A powerful autogenic self-relaxation to leave you feeling rejuvenated & restored anytime you need a deeply relaxing break.

Discover autogenic self-relaxation, a revitalizing technique for instant rejuvenation and restoration during moments of need.

A Comforting, Calming Break

A rejuvenating, refreshing, calming, soothing & peaceful energy booster.

Text summary: A revitalizing and tranquil energy enhancer that promotes relaxation and serenity.

15 Minute Autogenic Power Nap

Take a 10-minute break to reset your batteries, boost your energy, rejuvenate your body, and find some peace in your day. This short power nap uses the breath to calm and soothe a busy mind and restless body.

A 10-minute power nap using breath to calm the mind and body, providing energy and tranquility for the day.

10 Minute Reset

A deeply relaxing, healing & comforting meditation to help you sleep or get back to sleep in the middle of the night.

Deep meditation for restful sleep and relaxation during nighttime wakefulness.

This Will Help You Sleep!

This soothing, comforting meditation is here to support you at a time of loss and grief in your life.

A calming meditation to help you through loss and grief.

Support With Grief & Loss

In this meditation, I share an incredibly simple yet profound daily practice that can help you live a calmer, more easeful life. This track starts with an explanation of the practice, followed by a guided meditation that will deeply relax your mind and body.

Learn simple daily practice for calmness in this guided meditation for relaxation and easeful living.

Relaxed Body & Mind (With Introduction)

This meditation is designed to help you notice where you are holding stress and tension in your body and to repeatedly soften back into a relaxed muscle body. I hope that by using this meditation regularly, this simple habit will spill over into your daily life and help you to face the challenges of your human life with greater ease and peace. Please refer to my other track 'Relaxed Body, Relaxed Mind (With Introductory Talk) for an explanation of the practice.

Meditation to release stress and tension in body, promoting relaxation and ease in daily life; refer to 'Relaxed Body, Relaxed Mind' for practice details.

Relaxed Body & Mind (Meditation Only)

Drift off to these verses, excerpted from the Radiance Sutras, Lorin Roche’s exquisite transliteration of the Vijnana Bhairava Tantra. I hope this meditation helps you to drop into a deeply healing and nourishing sleep. With thanks to Lorin Roche for his kind permission to make this meditation. For more of his work, please see his website.

Explore calming verses from the Radiance Sutras for a restful sleep, courtesy of Lorin Roche's Vijnana Bhairava Tantra translation.

Tantric Sleep Story

How you start your day matters. Having a regular morning practice can make a huge difference to your life. This routine is designed to regulate your nervous system and get your day off to a peaceful start. There are 4 parts to this practice: stretch, shake, sigh & stillness. I recommend doing this routine every morning. The greatest changes and healing come from consistency and commitment. I’ve created these recordings so that you’re not alone. I’m here to support and motivate you every day. I’d love to know how you get on and hear about the difference this practice makes to your life, so please let me know in the reviews. I look forward to spending your mornings with you and hope this practice serves you well. Much love, Amanda

Establish a morning routine with stretch, shake, sigh & stillness for a peaceful start to your day. Consistency is key for healing and change. Let's do this together. Love, Amanda.

Morning Practice, With Introduction

Join me for this 11-minute morning routine! How you start your day matters. Having a regular morning practice can make a huge difference to your life. This routine is designed to regulate your nervous system and get your day off to a peaceful start. There are 4 parts to this practice: stretch, shake, sigh & stillness. I recommend doing this routine every morning. I’m here to support and motivate you every day. I’d love to know how you get on and hear about the difference this practice makes to your life, so please let me know in the reviews. I look forward to spending your mornings with you and hope this practice serves you well. Much love, Amanda

Join me for an 11-minute morning routine to regulate your nervous system and start your day peacefully with stretch, shake, sigh & stillness.

11 Minute Morning Practice

Join me for this 6-minute morning routine! How you start your day matters. Having a regular morning practice can make a huge difference to your life. This routine is designed to regulate your nervous system and get your day off to a peaceful start. There are 4 parts to this practice: stretch, shake, sigh & stillness. I recommend doing this routine every morning. I’m here to support and motivate you every day. I’d love to know how you get on and hear about the difference this practice makes to your life, so please let me know in the reviews. I look forward to spending your mornings with you and hope this practice serves you well. Much love, Amanda

Join Amanda for a 6-minute morning routine to regulate your nervous system and start your day peacefully with stretch, shake, sigh & stillness.

6 Minute Morning Practice

Join me for this 16-minute morning routine! How you start your day matters. Having a regular morning practice can make a huge difference to your life. This routine is designed to regulate your nervous system and get your day off to a peaceful start. There are 4 parts to this practice: stretch, shake, sigh & stillness. I recommend doing this routine every morning. I’m here to support and motivate you every day. I’d love to know how you get on and hear about the difference this practice makes to your life, so please let me know in the reviews. I look forward to spending your mornings with you and hope this practice serves you well. Much love, Amanda

Join me for a 16-minute morning routine to start your day off peacefully, including stretch, shake, sigh & stillness practices for a regulated nervous system.

16 Minute Morning Practice

Please listen to this short introduction with instructions before using my morning practice tracks. There are 4 parts to this morning routine. Each has a purpose and is designed to regulate your nervous system. You can then choose which track to use, depending on how much time you have. I look forward to spending your mornings with you and helping you get your day off to the best possible start!

Listen to instructions for 4 morning practice tracks designed to regulate your nervous system; choose based on time available for best start to your day.

Tracks by Amanda Penalver