Gentle Body Scan For Sleep

Please use this guided meditation when settling in for a good night's sleep. This gentle body scan allows the listener to relax the body systematically, from head to toe, welcoming a deep and comfortable rest.

Transcript

Hello and welcome. This is a guided meditation for sleep. Please take the next few moments to make yourself as comfortable as possible. There will be no bell at the end so that you may just simply drift off into a deep and comfortable sleep. Once you have settled, I invite you to bring your full awareness and attention to your breath, Allowing the in-breath to be full, Allowing the belly to rise, And on the out-breath allowing the body to simply sink down into the surface beneath you. Taking two more deep, Full breaths in through the nose, And if you wish, Out through the mouth, In through the nose, And perhaps even a sigh out of the mouth. Then allow the breathing to come to a natural state, And simply begin to bring the awareness to the top of the head. We will now do a body relaxation scan, Visualizing and imagining each part of your body softening, Relaxing, Readying itself for sleep. So the crown of the head now softens, The scalp relaxes, The forehead softens, Eyebrows, Eyes, Cheeks relax, The jaw unclenches, The mouth and the tongue release, The ears, The back of the head, The neck, All relax and soften, Allowing the head to be heavy upon the pillow, The shoulders soften, Dropping away from the ears, The arms relax and soften, The hands release, The arms now feel heavy, The shoulders once more relax, The upper back and the chest softens, The mid back and the solar plexus relaxes, Sinking down into the low back, The low abdomen, All tension releases, Allowing the pelvis to drop down even further into the surface beneath you, The hips relax now, The thighs relax, The knees are soft, The lower legs relax, The ankles and the feet, Each and every toe relaxes. Taking one more gentle scan from head all the way down to the toes, Allowing the body to continue to soften and relax and release into a deep sleep.