Welcome to this evening body scan.
So if you're already in bed then I invite you to get really comfortable and stay in a position where you then can just drift into sleep land.
Or if you are somewhere else then still finding a comfortable position ideally lying on your back whether that's on the sofa or on the ground.
Maybe covering yourself with a blanket and getting really comfortable.
Perhaps you can rest your arms alongside the body and create a little bit of space between the legs so that your limbs are all a little bit away from your body and there's a little bit of space.
Starting by simply taking a few full conscious breaths into the body and maybe imagining that with every exhale you allow the body to become a little bit more heavy.
I was starting by taking a few conscious breaths into the body and imagining that with every exhale the body becomes just a little bit more heavy.
And letting go of any tension or anything of the day that you want to let go before sleep.
Maybe exhaling through the mouth or yawning or sighing to signal the body that now is time for relaxation.
Checking if there's any tension that you're still holding in the body and maybe letting that go with an exhale as well.
And then gently I invite you to bring your awareness into your right leg,
Your right foot in particular.
Feeling into your right foot.
And relaxing your right foot.
Allowing the awareness to wander into the right shin,
The right calf,
Across the right knee and along your right thigh.
Relaxing your right leg completely.
And then gently starting to bring your awareness into your left foot.
Relaxing that left foot.
Relaxing your calf,
Your shin,
Your knee on your left leg as you wander along the left leg.
And relaxing your left leg completely.
Both legs are now completely relaxed.
Bringing your awareness into your pelvis.
And relaxing your hip,
Relaxing your pelvis,
Relaxing your pubic bone.
Your lower body is now completely relaxed.
Bringing the awareness into your mid and upper back.
And allowing your backside to be completely relaxed.
And drawing the awareness now into your lower and upper belly.
To the sternum,
Your chest,
Your heart space,
Your collar bones.
And relaxing the front side of your torso.
Feeling how your torso is now completely relaxed.
Then drawing the awareness into your right arm,
Into your right hand in particular.
And relaxing your right hand,
Your right forearm,
Your right elbow,
Your right upper arm.
And your right shoulder.
Your right arm is now completely relaxed.
And now we're wandering into the left hand.
Relaxing your left hand,
Your left forearm,
Elbow,
Upper arm,
And left shoulder.
Your left arm is now completely relaxed.
Both arms are completely relaxed.
All limbs are now completely relaxed.
And then the awareness starts to wander towards the back of the neck,
The sides of the neck,
And your throat.
Allowing all sides of the neck to be completely relaxed.
And then the back of the head,
Your temples,
Your forehead,
Your ears,
Your cheekbones,
Your nose,
Your jaw,
Your mouth,
Your tongue.
Completely relaxing your face,
Your head,
And allowing everything from the neck up to be completely relaxed.
Your whole body is now completely relaxed.
Feeling into the relaxation and the heaviness of the body.
And allowing yourself to not do anything,
To simply be here.
And maybe the eyes are closing,
Maybe the mind is drifting off to go to sleep.
And if that's the case,
Then you don't have to fight it,
Simply allowing yourself to drift off.
Knowing that you'll sleep well.
Knowing that you have a night of deep sleep and relaxation ahead of you.
Since this meditation is coming to an end,
I wish you a good night and a beautiful sleep.
Namaste.
