Night-time body scan for anxiety relief.
Hello Lovely.
And slurring here.
I am so glad you're here with me right now.
If you are listening to this,
I'm guessing things feel little bit anxious or full-on for you tonight.
Maybe your mind is busy.
Maybe your body is holding tension.
Or maybe,
Maybe you just feel.
Tired.
And wired.
At the same time.
Maybe.
However.
.
.
You are arriving.
And you are welcome here.
Exactly.
As you are right now.
You don't need to be calm.
You don't need to be anything right now.
You don't need to be doing better.
You can just be you.
Right now.
Tonight,
We're going to move gently through your body.
Part by part.
And thin.
I'll guide you into a soothing visualization.
A place where your nervous system can begin to feel.
Just a little safer.
A little softer.
And a little.
More health.
There will be times during this meditation that there will be silence,
A pause,
Perhaps between certain phrases,
Perhaps between chapters.
Just allow the silence to flow over you.
You,
My friend.
Are doing okay.
There's nothing you need to do right now.
There's nothing you need to get right,
Right now.
Listening,
That's enough.
Sit down or lie down comfortably and relax.
We will begin.
So lovely.
You might be lying down on your bed.
You might be caught up on the couch or resting in a comfortable place.
Chair.
See if you can have your body supported.
Pillows under your head,
Softness under your body,
Perhaps something under your knees.
A blanket over you.
Do what feels.
You can also imagine.
These items,
These things.
You can imagine a soft pillow.
You can imagine a favorite Blanket You can imagine linen shades.
Your mind is infinitely creative.
Let's go with the flow.
If it feels okay,
Gently close your eyes.
Or you can just soften your gaze.
It's up to you.
Take a slow,
Easy breath.
In through your nose and a long gentle breath.
Out through your mouth.
As if you are sighing.
Ugh.
Now be mindful with breath.
That I may suggest a way to breathe.
A passion of breathing.
Remember,
You can do whatever suits you.
So either breathe in the way I suggest or any way which suits you.
If you are going to follow this manner of breathing Let's move through this manner of breathing.
A few more times together.
Soft breath in.
A longer breath out.
Letting your shoulders.
A little.
And once more,
Breathe in.
And breathing out as if you're letting a tiny bit of the day.
Breathe in.
.
.
And breathe out ass.
Sits here.
In this moment.
You don't have to force deep breaths or long breaths.
Just let them be natural and kind.
Kind breaths If you like,
You can quietly tell yourself.
Right now.
I'm allowed to rest.
Rush now.
I am allowed.
To rest.
.
.
.
.
And I rest.
Rush now!
I am allowed.
To rest.
Breathe for several breaths,
Honoring each.
Noticing safety in this moment.
Before we move into the body scan.
Let's take a moment to notice one small thing that tells your body I'm safe enough.
For now.
I am safe enough for now.
It might be the weight of the blanket on you.
It might be the way the mattress or couch is holding you.
It might be a familiar sound to you.
In the room.
All around you.
Or simply the comfort of having someone's voice here with you.
You don't have to feel safe in a big way.
We are just looking for tiny signals of safety.
Little soft threads.
We can follow.
Softly If it helps,
You can silently say,
In this moment,
I'm doing my best to create a small pocket of safety for myself.
Breathe now for several breaths,
Thinking considering these words.
In this moment,
I am doing my best to create a small pocket of safety for myself.
That's all.
We are aiming for.
Gentle body scan.
We're going to move slowly from your head all the way to your toes.
Noticing each part of your body and offering,
Offering the body the option to soften,
Even by one percent.
Just one percent.
If at any point anything feels uncomfortable you can skip that area,
Move on or simply come back to your breath.
And be mindful.
There are no expectations.
About the breath.
It is noticing that breath.
In that moment.
You are in charge You have always been in charge.
And you can do this.
Head and face.
Bring your attention to the very top of your head.
You don't need to feel anything special.
Just imagine your awareness resting there.
Like a soft,
Warm light.
Let that light move down to your forehead.
If you've been frowning or concentrating,
See if your forehead can smooth out a little.
Like you're taking off an invisible tight headband.
Imagine that feeling of release.
Tagging off.
And invisible.
Headband.
Notice your eyebrows,
The space beneath them.
Let them soften.
Now gently notice around your eyes.
Your eyes have probably done a lot today.
Perhaps looking at screens,
At people.
At the world.
Imagine your eyes sinking back.
Into their sockets just below.
A little.
Sinking back just a little.
Like they are finally allowed to rest.
Let your cheeks soften,
Both cheeks,
Each cheek.
Soften your cheeks.
Let your jaw unclench.
Release.
Your jaw.
The areas of your jaw.
Your jaw towards each ear.
Your jaw under your mouth.
Release.
You might gently wiggle.
Your jaw or let your mouth open.
Fall slightly open.
If that feels okay for you.
It is your choice.
Decide what works.
For you.
Notice your tongue.
Resting in your mouth.
If it is pressed to the top of your mouth.
See if your tongue can drop.
Just.
A little.
A little bit.
You can silently say,
Hi face.
You've done enough for me today.
You can rest now.
You can turn off.
Rest.
Neck and shoulders.
Now.
Let your attention drift down to your neck.
Notice the front of your throat,
The sides of your neck.
The back of your neck.
You don't have to release anything.
Just let it be seen by your awareness.
You are aware of the softness.
Your awareness sees you relaxing.
Relax,
Release.
Then move.
Into your shoulders,
Each shoulder right and left.
So many of us carry anxiety here.
In our shoulders.
Notice that,
Notice the tension held in your shoulders without attachment.
Without judging yourself.
It's okay.
Breathe.
Some of us are literally holding the weight of our worries.
I'm Sauris.
Breathe.
As you breathe,
Imagine you're putting down a heavy bag.
Just for now.
You just place it down.
Giving yourself a rest.
You can pick it up later if you need to,
But right now.
.
.
Place it down.
You are allowed to place this bag.
Of worries.
You might say shoulders.
Thank you for caring so much You have been very strong.
I am grateful.
For now.
I'm sitting.
Some of this down.
I'm putting the bag down.
Shoulders.
Let your shoulders sink a little.
Little more into the surface beneath you.
Whether it's a bed,
A couch,
Or a chair.
Let your shoulders drop away from your ears.
Create space between your shoulders and your ears.
Lengthen.
Gently.
Arms and hands.
Bring your awareness now down into your upper arms.
Your elbows your forearms and your wrists.
Notice the weight of your arms.
How they're being held.
And supported.
Supported.
Move your attention into your hands,
Each hand.
Notice how your hands are resting.
Notice each finger.
Can you feel the temperature?
Of the air on your skin.
And you feel the texture of the fabric.
How does it feel?
If your hands have been busy today.
Perhaps typing,
Cleaning,
Holding,
Caring.
You might silently tell them.
Hands.
Thank you.
Thank you for everything you did today.
It's time.
It's time.
You can be still now.
You can let go now.
You can detach now.
It is time.
It is okay.
Imagine any jitters or any restlessness in your hands draining out.
Like sand gently flowing out of an hourglass.
Chest and heart area.
Now gently move your awareness to your chest and your heart area.
Notice how your chest rises and falls as you breathe.
You don't need to change that.
Just feel the natural movement.
Feel the natural movement.
The natural movement.
This area can hold a lot.
Anxiety ache.
Tightness.
Or sometimes a sense of emptiness.
What do you feel?
Notice how you feel.
Rather than being the feeling.
Notice it's a feeling you experience right now.
See these separations.
You are not.
Your feelings,
You experience your feelings.
If emotions are here in the heart space,
They did not have to go right away.
They are allowed to exist.
See if you can offer them.
These emotions.
Just a touch of kindness.
Even if it's only a tiny bit.
One percent.
You might imagine.
That you are placing a hand of your heart.
Or you can physically do so.
If that feels comforting.
Visualize a hand over your heart or physically place your hand.
Of your heart.
And say.
.
.
Silently.
Tihar.
You've been trying so hard to keep me going.
Thank you.
Thank you.
Thank you you can soften just a little.
Just a little,
Just a little.
Imagine a soft glow in the center of your chest.
A warm steady light.
With each inhale,
Imagine that light gently brightening.
With each exhale,
Imagine the light spreading warmth.
Through your ribs and into your back,
Right through your back,
From the top of your back right down to your lower back.
To the base of your spine.
Breathe,
Imagine.
Upper back,
Mid back,
Lower back.
Now bring your awareness to your upper back.
Across your shoulder blades.
Notice where your back is being supported.
The bed,
Couch or chair.
Is literally holding you up.
You do not have to do the holding here.
Let that awareness drift down.
Low back,
Mid back,
Lower back.
If there is any tightness here,
You don't have to force it to relax.
Just imagine it has permission to unwind if it wants to.
Give yourself permission to soften,
Let go,
Unwind,
Be you.
You have got this.
As you breathe,
As you breathe out,
See if your back can sink just a little,
A little deeper into the support underneath you.
You might whisper inside your mind,
You don't have to brace.
You don't have to hold on to anything,
You don't have to support.
You are allowed to lain.
You are allowed to lean.
Relax.
Belly and hips.
Now move your attention to your belly.
Notice how it gently expands as you breathe.
And softens as you release the breath.
Notice.
Spend time noticing.
Enjoy this experience of.
.
.
Experiencing,
Exploring each breath.
And see how each breath has a character of its own.
It is different.
Breathe if you feel anxious and it is okay to do so.
If you feel anxious,
This area can sometimes be knotted.
Or a little jumpy.
If that's the case,
Just acknowledges.
Just accept it.
Say to yourself?
Silently.
Hi,
Belly.
I see you.
It's okay to feel.
Just as you do right now.
It's okay I honour how you feel.
However,
It's time to soften.
Right now.
For this moment.
Belly you can let go.
You don't need to smooth out your belly.
And it doesn't matter if your belly doesn't soften.
Just for the moment,
Keep company with your belly and be aware how it is.
Be aware.
Let your awareness move into your hips,
Your pelvis and the sides of your waist.
Relax your body.
Your hips,
Hips,
Pelvis,
Waist,
These are strong places.
And because they are strong places,
They can hold tension.
Imagine these areas of your hips widening and softening.
Like the ground underneath you is broad and steady,
And you can rest,
Truly rest,
All of your weight there,
Upon the surface beneath you.
Do so.
Grace.
Allow the organic evolution of this meditation.
Whatever comes up.
It is a gift.
And experience it.
Learn from it.
Listen to the messages.
That the body is sending out.
At this time.
Legs,
Thighs,
Knees,
Calves.
Bring your attention now to your upper legs.
Feel how they're being held.
By the mattress,
By the chair,
By the couch.
You don't have to hold this part of your body up.
Let your upper legs go.
Let your legs go,
You might say to yourself,
Legs.
Thank you for carrying me throughout this day.
Throughout the moments of this day,
Throughout each breath.
Thank you legs for holding me up.
You can rest now.
Notice your nays.
If they ache or feel tired.
Imagine your nails.
Visualize your nails wrapped in a warm soft cloth of kindness.
Kindness.
Kindness.
Wrap your nays in consciousness.
Let your awareness drift down into your calves,
Lower legs.
This might be a place where anxiety,
It can show up as restless legs.
Possibly twitching.
Or a sense of wanting to move.
Move away or just move Just notice.
You don't need to change anything at all here.
If you wish to do so,
Speak to your legs.
Say to your legs,
Calves,
Lower legs,
You're allowed to rest.
You don't have to run right now.
You don't have to move right now.
You don't have to step.
Just be.
With each exhale,
Imagine that any tightness here drains slowly down,
Down,
Down through the soles of your feet.
Feet and toes,
Finally bring your awareness to your feet.
Notice your heels,
Soles of your feet,
Tops of your ankles.
Feel each toe.
Taiwan.
One by one.
Peak toe,
Second toe.
Third toe,
Fourth toe,
Fifth time.
Imagine feet resting.
Imagine feet resting now on warm,
Soft sand.
Cool.
On Gentle Earth.
This surface is completely supportive.
The sand molds around your feet.
Holding them,
Grounding them.
You might say,
Feet,
Thank you for all the steps you've taken for me.
For May.
For now.
You can be still.
Still.
Let your attention rest here.
Just rest.
Breathe,
Rest.
Feel steady.
Grounded.
Whole body awareness.
Now see if you can sense your whole body at once.
Completely.
From the top of your head down through your face and neck across your shoulders and arms through your chest and back your belly Hips.
Pelvis.
Down each leg.
All the way.
To your face.
And ties.
Here you are.
You are here,
In this body,
In this moment.
Even if anxiety is present.
Perhaps anxiety is present,
Perhaps not.
There are still places of softness,
Support and warmth.
You don't have to be completely calm.
We're just slowly turning down the volume.
Of anxiety.
And inviting.
Peace.
One small notch at a time.
The Night Harbour.
Now lovely I'd like to invite you into a gentle.
.
.
Visualization.
If visualizing is hard,
You can just listen.
And flow with each word.
Allow the words to wash over you.
Wash with you.
Imagine it's night time and you are standing on a small quiet harbour,
The air is cool and soft on your skin.
The sky is dark.
Sprinkled with a few quiet stars.
The water in front of you is calm.
Just gently lapping against the edge.
You are safe here.
This harbour is yours.
Behind you everything from your day,
The worries,
The to-do lists,
The conversations,
Relationships.
Career work.
But what ifs?
You don't have to escape.
In Yiddish.
You don't have to wander away.
From all of it,
But.
.
.
You don't have to carry it.
You can place it down.
It is what it is.
But you can place it down.
In front of you,
At the edge of the harbour,
Is a simple beach.
Wooden bridge,
See the bridge.
See the detail of the bridge.
See yourself going to sit there.
Or lie there.
It's your choice.
Do whatever feels right.
Notice the sound of the gentle water lapping.
Lapping.
Water moving.
Notice.
Maybe there's a faint creak of a boat rope in the distance.
What else can you hear?
Or the soft rustle of leaves nearby.
What can you hear?
Now imagine that each anxious thought if there are anxious thoughts.
Each anxious thought you've been holding onto tonight is like a little paper boat.
As one thought appears,
Maybe about tomorrow.
Or about someone you care about.
Or something that you are worried about.
Picture gently placing that thought in a small paper boat.
An origami boat,
A boat you have folded yourself.
You don't have to argue with this issue or fix it.
Just place it in the bud.
When you're ready,
Set that boat down on the calm water in front of you.
Just beautiful.
And watch.
Watch.
Watch it begin.
The slightly drift.
Drift slowly away.
In the dark.
Gentle Harper.
One by one.
Hyperbards.
Carrying your troubles away.
You don't need to push the part.
The water knows.
That water knows.
It knows how to carry the boat away.
It knows how to carry the boat away.
Let the bush be carried away.
Another thought appears,
Maybe a what-if,
Or maybe a memory,
Or a self-critical voice.
Again imagine placing it in its own paper boat,
Gently set it on the water,
Watch it float away.
Joining the other parts.
Once it's in the water.
You can let it go.
That is God.
If some of the boats want to stay closer for a little while,
That's okay,
Let them.
If some drift further into the darkness,
Let them.
Let them go.
Let them guard.
This is who you are.
This is how you live life.
You place paper boats in the water.
And let them go.
You are not throwing your life away,
You are simply giving your nervous system a break,
A rest from holding on to everything,
All the time.
With each exhale,
Notice.
Notice Perhaps say to yourself for this moment,
I'm allowed to put my worries down.
For this moment,
I'm allowed to put my worries down.
You can always pick up your worries again later.
Right now,
Your only job is to sit here.
In your visualization,
In your harbor.
With the water,
With the water gently moving,
Gently moving and the stars quietly watching.
Notice your body now,
How you feel.
Notice your body becoming a little heavier.
A little more relaxed.
A greater sense of letting go.
Shoulders lowering.
Jaw softening,
Belly loosening,
Relax the body.
Relax the body.
The harbour holds the boats.
The harbour holds your paper boats.
They are not yours anymore.
You.
You don't have to hold anything anymore.
Drifting,
Drifting towards rest.
If sleep feels close.
You can let yourself drift now towards sleep.
Imagine see the image.
Of the quiet harbour.
And thigh spites.
Those paper boats.
If you're not sleepy,
That's okay too.
You can simply rest.
Simply rest here in this softer state,
Knowing you've given your body and your mind a pocket of kindness.
Let's take a comfortable breath in.
Let's exhale a slow gentle breath out.
Silently you might say to yourself,
I did enough today.
I am enough as I am.
I am allowed to rest.
I did enough today.
I am enough as I am.
I am allowed to rest.
I rest.
If you fall asleep after this Beautiful.
Wonderful.
If you stay awake.
That's okay too.
You can continue to focus on breath.
And the messages within each breath.
You can continue to imagine your paper boats drifting,
Drifting on the water.
As you sit.
All I hear,
Support it.
Knowing you are supported and feeling supported.
Continue to move through your body.
Scan your body.
Relax one body part.
At a time,
Offering kindness to that.
Body part.
At that time.
You can do this.
Wherever you are.
You can experience kindness yourself.
Now think about your body.
Scan your body and release your body.
Let it go.
There may be messages in different parts of your body.
There may be tension.
They may be stories,
Narratives.
You can release their stories at this time,
You can choose to listen later.
You can do whatever you choose to do.
Honor your body,
Listen to your body,
Release your body and experience each breath.
Because you matter.
Matter.
Relax.
Head,
Face,
Jaw,
Shoulders.
Arms.
Hands.
Fingers,
Hips,
Back.
Pearly.
Upper legs.
Lower legs.
Whole legs.
Fate.
Ankles.
Relax,
Relax.
Relax,
Release.
Relax,
Release.
You are our guide.
Scan your body.
Notice your breath,
Experience the breath.
Moving,
Breathing,
Softly,
Kindly.
Honor your body,
Listen to your body,
Release your body and experience each breath.
Because you matter.
Matter.
Relax.
Head,
Face,
Jaw,
Shoulders.
Arms.
Hands.
Fingers,
Hips,
Back.
Upper legs.
Lower legs.
Whole legs,
Feet.
Ankles.
Relax,
Relax.
Relax.
Relax.
Relax,
Relax.
You are.
Scan your body.
Notice your breath,
Experience the breath.
Moving,
Breathing,
Softly,
Kindly.
.
.
Honor your body,
Listen to your body,
Release your body and experience each breath.
Because you matter.
Matter.
Relax.
Head,
Face,
Jaw,
Shoulders.
Arms.
Hands.
Fingers,
Hips,
Back.
Pelly.
Upper legs.
Lower legs.
Whole legs.
Fate.
Ankles.
Relax,
Relax.
Relax,
Release.
Relax,
Release.
You are.
I get it.
Scan your body.
Notice your breath,
Experience the breath.
Moving,
Breathing,
Softly,
Kindly.
Honour your body,
Listen to your body,
Release your body and experience each breath.
Because you matter.
Matter.
Relax.
Head,
Face,
Jaw,
Shoulders.
Arms.
Hands.
Fingers,
Hips,
Back.
Upper legs.
Lower legs.
Whole legs.
Fate.
Ankles.
Relax,
Relax.
Relax.
Relax.
Relax,
Release.
You are?
Okay.
Scan your body.
Notice your breath,
Experience the breath.
Moving,
Breathing,
Softly,
Kindly.
.
.
Relax.
Honor your body,
Listen to your body,
Release your body and experience each breath.
Because you matter.
Matter.
Relax.
Head,
Face,
Jaw,
Shoulders.
Arms.
Hands.
Fingers,
Hips,
Back.
Pearly.
Upper legs.
Lower legs.
Whole legs.
Fate.
Ankles.
Relax,
Relax.
Relax.
Relax.
Relax,
Release.
You are awesome.
Scan your body.
Notice your breath,
Experience the breath.
Moving,
Breathing,
Softly,
Kindly.
.
.
Honor your body,
Listen to your body,
Release your body and experience each breath.
Because you matter.
Matter.
Relax.
Head,
Face,
Jaw,
Shoulders.
Arms.
Hands.
Fingers,
Hips,
Back.
Pelly.
Upper legs.
Lower legs.
Whole legs.
Feet.
Ankles.
Relax,
Relax.
Relax.
Relax.
Relax,
Relax.
You are okay.
Scan your body.
Notice your breath,
Experience the breath.
Moving,
Breathing,
Softly,
Kindly.
.
.
Relax.
Honor your body,
Listen to your body,
Release your body and experience each breath.
Because you matter.
Matter.
Relax.
Head,
Face,
Jaw,
Shoulders.
Arms.
Hands.
Fingers,
Hips,
Back.
Pearly.
Upper legs.
Lower legs.
Whole legs.
Fate.
Ankles.
Relax,
Relax.
Relax,
Release.
Relax,
Release.
You are okay.
Scan your body.
Notice your breath,
Experience the breath.
Moving,
Breathing,
Softly,
Kindly.
.
.
Honour your body,
Listen to your body,
Release your body and experience each breath.
Because you matter.
Matter.
Relax.
Head,
Face,
Jaw,
Shoulders.
Arms.
Hands.
Fingers,
Hips,
Back.
Upper legs.
Lower legs.
Whole legs.
Fate.
Ankles.
Relax,
Relax.
Relax,
Release.
Relax,
Relax.
You are okay.
Scan your body.
Notice your breath,
Experience the breath.
Moving,
Breathing,
Softly,
Kindly.
Relax,
Release.
Relax,
Relax.
Relax,
Release.
Relax,
Release.
You are okay.
Scan your body.
Notice your breath,
Experience the breath.
Moving,
Breathing,
Softly,
Kindly.
Relax.
Relax,
Release.
Relax,
Release.
Relax.
Release.
Relax,
Release.
You are okay.
Scan your body.
Notice your breath,
Experience the breath.
Moving,
Breathing,
Softly,
Kindly.
