Welcome to this soothing body scan for sleep.
There's nothing you need to do.
There's nowhere you need to be.
The only thing that matters is where you are right now.
This is your space.
Slow down and relax.
Soften and drift into deeper rest.
So settle in and find a comfortable position lying down.
Gently close your eyes.
Let your arms rest softly by your sides or on your belly wherever they naturally want to be.
Allow your feet to fall open letting your body soften.
Take a deep breath in and a long slow deep breath out and another deep breath in and long slow deep breath out.
Feel the surface below you.
Let your body sink deeper into the mattress.
As we take a gentle journey of awareness through the body bring your awareness to the very top of the head,
The forehead.
Feel the forehead soften moving to the space between the eyebrows,
The eyelids,
The cheeks,
Mouth,
Teeth and gums,
The tongue the jaw,
The whole face.
Sensing the whole face.
Now let your awareness drift down to the neck,
Down into the shoulders.
Letting them sink deeper into the surface below you.
Softening the upper arms,
The elbows,
The forearms,
The wrists,
The hands.
Notice the fingers and fingertips.
Bring your awareness to the chest.
Notice the belly.
Feeling the breath rise and fall.
With every breath you sink a little deeper,
Deeper into rest,
Deeper into tranquility,
Deeper into peace.
Gently moving your awareness to the back,
The hips,
The thighs,
The knees,
The calves,
The ankles,
The feet,
The heels,
The soles of the feet,
All ten toes.
Now sense the whole body from head to toe.
Feeling the whole body.
Sensing the whole body at the same time.
Completely still,
Peaceful.
Sinking deeper into the mattress.
Getting heavier and heavier.
Getting sleepier and sleepier.
Ready to drift into a deep,
Soothing,
Nourishing and restorative sleep.
Good night.
