Good evening and welcome.
This evening body scan is a space to release the weight of the day and guide your body and mind into deep relaxation.
Find a comfortable position,
Lying down or resting back in bed.
Let your eyes close and take a full deep breath in through your nose and a long easy breath out through your mouth.
With every exhale feel your body soften a little more,
Your shoulders dropping,
Your breath slowing,
Your thoughts beginning to fade.
Now bring your awareness to the very top of your head,
Feel a gentle wave of relaxation spreading slowly down your forehead,
Smoothing away tension.
The muscles around your eyes and cheeks soften,
Your jaw loosens,
Lips part slightly.
Let that wave move down your neck and shoulders,
Releasing any heaviness or effort still being carried from the day.
Your arms relax,
Elbows,
Wrists,
Hands and all the way to your fingertips.
Bring awareness to your chest,
Feel it rise and fall with each breath,
Let your ribcage and belly soften.
Notice your heartbeat,
Slow and steady,
Your breath is calm,
Natural,
Effortless.
Now move your attention down through your hips,
Letting go of any tightness there.
Your thighs relax,
Knees soften,
Calves unwind.
Finally,
Let the relaxation flow all the way to your ankles,
Feet and toes.
Your entire body is now heavy,
Grounded and at ease.
You are fully supported by the surface beneath you,
There is nothing you need to hold,
Nothing you need to do.
Take a slow,
Nourishing breath in and let it go completely,
Feel the quiet stillness around you,
The peace that comes when you allow yourself to rest.
You have done enough today,
Now is the time to simply be.
To restore,
To grieve,
To let go.
If sleep is near,
Allow it to come naturally.
If you remain awake,
Stay with this feeling of ease and safety.
Rest deeply,
Goodnight.
