Welcome,
I'm so glad you're here.
This is a guided body scan to help you settle,
Unwind and prepare your body and mind for sleep.
Find a comfortable position lying down,
Somewhere you can fully relax for the night.
Let your body arrange itself in whatever way feels easiest.
There's no perfect position.
Comfort is what matters.
If it feels comfortable,
Allow your eyes to close.
If not,
Simply soften your gaze and let your attention turn inward.
There is nothing you need to do right now.
Nothing to achieve,
Nowhere to go.
This time is just for rest,
And you don't need to do it well.
Take a slow breath in through your nose,
And let it go with a gentle sigh through your mouth.
One more time,
Breathe in deeply,
And release completely as if you're letting the day drain out of you.
Now allow your breathing to return to its natural rhythm.
No need to control it or deepen it.
Just notice it,
The quiet rise and fall of your chest and belly happening all by itself.
We're going to move slowly through the body together.
As we do,
There's no need to feel anything special.
If you notice sensations,
That's fine.
If you notice very little,
That's fine too.
Simply bringing gentle attention is enough.
If your mind wanders,
That's completely normal,
Especially at bedtime.
When you notice it,
Softly bring your attention back to my voice and to the part of the body we're focusing on.
Begin by bringing your awareness to the top of your head.
Notice whatever is present there,
Warmth,
Coolness,
Tingling,
Or nothing at all.
Imagine the muscles of your scalp gently softening,
Releasing any effort they have been holding,
Like ice slowly melting into warm water.
Let that sense of ease spread down into your forehead.
Feel the skin smoothing,
The space between your eyebrows softening.
There's no need to concentrate or think.
Soften the muscles around your eyes.
Let your eyelids rest heavily in their sockets.
Your eyes don't need to do anything now.
Bring your attention to your jaw.
If your teeth are touching,
Allow them to part slightly.
Let your tongue rest easily in your mouth.
Many of us hold tension here without realising it.
Let it go now.
Soften your lips,
Your cheeks.
Let your whole face settle into stillness,
Calm and at ease.
Now bring your awareness into your neck,
This part of you that works so hard all day.
Allow it to rest.
Feel the back of your neck lengthen and soften into the surface beneath.
Let that release spread into your shoulders.
If they are lifted or tight,
Let them drop down heavily,
Fully supported.
You don't need to hold yourself up anymore.
Bring your attention to your right arm.
Notice the weight of your upper arm,
Your elbow soft and loose.
Your forearm resting easy.
Move into your right hand,
The palm,
The back of the hand,
Each finger relaxing in its own time.
There's nothing to grip,
Nothing to hold on to.
Now your left arm.
Feel the heaviness of the upper arm,
The elbow releasing,
The forearm resting.
And down into your left hand,
Each finger softening,
Hands resting naturally wherever they are.
Bring your attention now to your chest.
Notice your breath moving gently in and out.
Your heart beating steadily,
Doing its job without any effort from you.
Let your chest feel open and soft,
Each exhale a small letting go.
Notice your ribcage expanding and settling with each breath,
Easy,
Unforced.
Feel your upper back against the bed or surface beneath you.
Let it spread and widen.
Release any tightness between your shoulder blades.
Bring your awareness to your belly.
Allow it to be soft,
There's no need to hold it in.
Let it rise and fall gently with each breath.
Feel your lower back.
If there's any tension or effort there,
Imagine it melting downward,
Supported completely.
Notice your hips and pelvis.
Let them feel heavy,
Grounded,
Settled.
You are held.
Bring your attention to your right leg.
Your thigh heavy.
Your knee soft.
Your lower leg completely at rest.
Move down into your right foot.
Your ankle loose.
The sole of your foot.
The top of your foot.
Each toe releasing.
And now move to your left leg.
The thigh heavy.
The knee releasing.
The lower leg resting.
And down into your left foot.
Let the ankle soften.
Feel the whole foot relaxed.
Each toe at ease.
Now take a moment to sense your whole body together.
From the top of your head to the tips of your toes.
Heavy,
Supported,
Safe.
If you notice any remaining areas of tension,
Imagine breathing into that space.
And as you breathe out,
Allow whatever is ready to soften to do so.
Your body knows how to rest.
Your body knows how to sleep.
You don't need to make it happen.
With each breath,
Allow yourself to sink a little deeper into the surface beneath you.
Deeper into comfort.
Deeper into rest.
There is nothing left to do tonight.
Nothing to solve.
Nothing to plan.
Just this moment of letting go.
If sleep comes,
Allow it.
If it takes time,
That's okay too.
Rest is still happening.
When you drift off,
Let it be natural and unforced.
Good night.
