Welcome to this body scan meditation designed to guide you into a deep and restful sleep as you settle into a comfortable position.
Take a deep breath in,
Feeling how your lungs fill with air.
Slowly exhale,
Letting go of the day's events and allowing yourself to sink into the present moment.
This time is just for you to relax,
Unwind and prepare for a peaceful night's sleep.
Begin by bringing your attention to your breath,
Notice the gentle rise and fall of your chest With each inhale and exhale,
There's no need to change your breathing,
Simply observe it.
With each breath in,
Imagine drawing in calmness and peace.
With each breath out,
Release any tension,
Stress or thoughts that no longer serve you.
If your mind begins to wander,
Gently guide it back to your breath,
Using the steady rhythm as an anchor to the present moment.
Now let's begin our journey through the body,
Starting at the very top of your head.
As you bring your awareness to your scalp,
Imagine a warm,
Soothing light touching this area,
Releasing any tension.
Slowly move this light down to your forehead,
Softening any tightness,
Then to your temples,
Letting go of any stress or worry.
Let the light continue to flow down to your eyes,
Allowing them to rest peacefully in their sockets.
Relax your cheeks,
Your jaw and your mouth,
Releasing any clenching or holding.
Allow your entire face to soften as you breathe deeply and steadily.
Now bring your focus to your neck and shoulders,
Two areas that often hold tension.
As you breathe in,
Imagine this light entering your neck and shoulders.
As you exhale,
Feel the tension melting away,
Leaving these areas loose and relaxed.
Move your awareness down your arms,
Starting at your upper arms,
Then to your elbows,
Forearms,
Wrists and finally your hands and fingers.
With each breath,
Let go of any tightness you find.
Your arms become heavy and relaxed,
Sinking deeper into your bed.
Next,
Bring your attention to your chest and upper back.
As you breathe in,
Feel the gentle rise of your chest.
As you breathe out,
Allow your chest and back to soften,
Releasing any remaining tension.
Now focus on your abdomen and lower back.
Imagine the soothing light flowing through these areas,
Bringing a deep sense of relaxation.
Let your abdomen rise and fall naturally and let your lower back relax into the surface beneath you.
Imagine down to your hips and pelvis,
Areas that often carry stress.
Breathe deeply and as you exhale,
Let go of any tightness here,
Feeling this area soften and release.
Now bring your awareness to your thighs,
Knees and calves.
With each exhale,
Let these large muscles relax completely,
Feeling them become heavy and at ease.
Finally,
Move your focus to your ankles,
Feet and toes.
As you breathe in,
Imagine the soothing light filling your feet and as you exhale,
Release any last bits of tension.
Your entire body is now completely relaxed,
From the top of your head to the tips of your toes.
Take a moment to notice how your body feels,
Heavy,
Relaxed and completely at ease.
You've released all the tension from your day and now your body is fully prepared for deep restful sleep.
As you continue to breathe naturally,
Know that you are safe,
Supported and ready to drift into a peaceful sleep.
Let your breath guide you into a deeper state of relaxation and allow yourself to sink further into your bed.
With each breath out,
Sweet dreams and good night.
