Welcome to this night time body scan meditation inspired by the rich tradition of Celtic spirituality and its deep connection with nature.
As you prepare for sleep allow the natural world to guide you into a state of deep relaxation and peace.
This body scan will take you on a journey through the elements of the earth,
Helping you to release tension and to connect with the divine energy in and around you.
Find a comfortable position now in your bed,
Close your eyes gently and take a few deep breaths.
Inhaling through your nose and exhaling through your mouth.
With each breath feel your body settling into your bed,
The support of the earth beneath you and the sky above you.
Allow your breathing to become natural and steady as you begin to focus on the connection between your body and the natural world.
Begin by bringing attention to your feet,
Imagine now your feet sinking into the soft rich earth,
Grounding you deeply,
Feel the coolness and stability of the earth beneath you,
Absorbing any tension or restlessness from your feet and legs.
As you exhale release any discomfort,
Letting it flow now into the earth where it can be transformed and renewed.
Now move your awareness to your legs and hips,
Visualise a gentle flowing river washing over them,
Cool and refreshing.
The water represents the fluidity of life,
Cleansing away any tightness or fatigue.
With each breath allow this river to flow through your muscles,
Through your joints and your bones,
Carrying away any stress and leaving behind a sense of calm and ease.
Shift your focus now to your abdomen and your chest.
Imagine the warmth of the sun shining down on you,
Filling your core with light and energy.
The sun is a source of life,
Of growth and vitality.
As you breathe in feel this warmth spreading through your body,
Filling your heart with peace and your lungs with relaxation.
Next bring your attention to your hands,
Your arms and shoulders.
Imagine a gentle breeze moving through the branches of an ancient oak tree.
Feel this breeze blowing softly over your arms,
Lifting away any weight you may be carrying.
With each exhale letting go of any burdens or worries,
Allowing the wind to carry them away into the night.
Now focus on your neck,
Face and head.
Visualise yourself lying in a peaceful meadow,
Surrounded by tall grass and wild flowers.
As you lie here feel the earth cradling your head,
The soft grass cushioning your neck and the scent of flowers calming your mind.
With each breath allow your face to soften,
Your jaw to relax and your thoughts to slow down.
Let the earth hold you,
Grounding you in its nurturing embrace.
Finally imagine the sky above you,
Filled with twinkling stars.
These stars represent the ancient wisdom of the cosmos,
A reminder of the divine presence that watches over you.
As you breathe feel a deep connection to the stars,
Knowing that you are part of something vast and beautiful.
Let their light fill your mind now with peace and your heart with a sense of belonging.
As you complete this body scan feel your entire being connected to the natural world,
The earth,
Water,
Sun,
Wind and stars.
You are a part of this sacred web of life,
Held and supported by the divine energy that flows through all of nature.
Allow yourself to drift into a peaceful sleep,
Knowing that you are safe,
Protected and deeply connected to the world around you.
May the earth beneath you bring you rest.
May the waters cleanse your spirit.
May the sun warm your heart.
May the winds carry your dreams.
And may the stars guide you through the night.
