Welcome.
For this meditation,
We will be doing a mental body scan,
Starting from the feet and moving all the way up through the crown of the head.
Because this meditation is designed to help you fall asleep,
There will not be an ending bell.
So we're going to start by settling in,
Getting comfortable in our beds,
Getting our pillows and blankets all settled around us,
Finding that perfect sleeping position.
And when you're there,
Taking a few breaths and doing just a quick mental body scan to notice if you're feeling discomfort anywhere or need to adjust.
And taking that time now,
On the inhales,
Directing your breath towards the body part that I name,
And on the exhale,
Releasing any tension you find left over and repeating that for each of the parts as I name them.
Starting with the right big toe,
The right second toe,
The right third toe,
The right fourth toe,
The right pinky toe,
The sole of the right foot,
The right ankle,
The right shin,
The right calf,
The right knee,
The right quadriceps,
The right hamstrings,
The right hip,
The whole left leg,
Releasing any tension you find left over,
The left big toe,
The left second toe,
The left third toe,
The left fourth toe,
The left pinky toe,
The sole of the left foot,
The left ankle,
The left shin,
The left calf,
The left knee,
The left quadriceps,
The left hamstring,
The left hip,
The whole left leg,
Releasing any tension you find left over,
Both legs,
Both hips,
The belly,
The lower back,
The ribcage,
The lower back,
The chest,
The upper back,
Both shoulders,
The whole torso,
Releasing any tension you find left over,
The right thumb,
The right index finger,
The right middle finger,
The right ring finger,
The right pinky finger,
The palm of the right hand,
The right wrist,
The right forearm,
The right elbow,
The right upper arm,
The right shoulder,
The whole right arm,
Releasing any tension you find left over,
The left thumb,
The left index finger,
The left middle finger,
The left ring finger,
The left pinky finger,
The palm of the left hand,
The left wrist,
The left forearm,
The left elbow,
The left upper arm,
The left shoulder,
The whole left arm,
Releasing any tension you find left over,
Both legs,
The torso,
Both arms,
Both shoulders,
The neck,
The throat,
The cheeks,
The jaw,
The lips,
The nose,
The eyes,
The eyebrows,
The space right in between the eyebrows,
The forehead,
The ears,
The temples,
The back of the head,
The crown of the head,
The whole head,
Releasing any tension you find left over,
Continuing to focus on the breath here,
Releasing control of it,
Allowing it to find its own natural rhythm,
Allowing your whole body to stay relaxed,
Continuing to breathe,
Allowing yourself the space to relax and fall into a peaceful sleep.
