Hi,
And welcome to this deep relaxing body scan to help you fall into a deep and restful sleep.
Begin by lying down in your favorite sleeping position,
Getting comfortable under your
Blanket,
Allowing your head to rest on the pillow,
Letting your arms rest by your side
And melting into comfort,
Just let your feet flop out to the side,
And letting go of any
Tension now,
Now let's take a deep inhale through the nose,
Filling your body with fresh
Cleansing oxygen,
Slowly exhale,
Feeling your body sink into the surface beneath you,
Let's do that again,
Take a deep breath in,
Fill your belly with oxygen,
Fill your chest,
And then slowly,
Ever so slowly exhale,
Now allow yourself to just focus on the breath,
As you inhale and exhale slowly,
Breathing out any tension,
Releasing whatever is left of today,
At this very moment,
There is nothing else you need to do,
Nothing to accomplish,
No need to be anywhere but right here,
Give yourself full permission to close the day,
And permission to rest deeply,
For now,
Just put everything else aside,
Set down everything on your to-do list,
All the tasks and projects,
Just notice how your body feels in this moment,
And just be at peace with it,
You don't need to do anything,
You don't need to change anything,
Everything is perfect,
Just as it is,
Now let yourself sink into the bed,
Feeling your body becoming heavier and heavier,
And feeling the surface beneath you,
Like soft marshmallows hugging you tightly,
As you relax deeper and deeper,
Now become aware of the entire length of your body,
From the tips of your toes to the crown of your head,
And notice how gravity is pulling you down into the bed,
Shift your awareness to your physical being,
And notice the outline of your body,
Notice where you begin and end,
And becoming aware of how the body feels,
Whatever sensations you may be feeling,
Just be at peace with it,
And now rest your awareness on your feet,
As if you are stepping into a warm bath,
You feel a warm sensation coming over your toes,
And this sensation relaxes your feet,
You feel all your ten toes becoming soft and relaxed,
You feel the soles of your feet becoming loose,
Your ankles and heels are completely relaxed now,
And now,
Notice this sensation glide up your calves,
Relaxing every muscle entirely,
Feel where your calves connect to the surface beneath you,
And feel them sinking deeper and deeper into relaxation,
Feel any tension flow away as you breathe out,
And becoming more and more relaxed,
Bringing your awareness to your knees,
Feeling this warm sensation of relaxation,
And then,
Relaxing the front of your knees,
The back of your knees,
Then relaxing your upper legs,
Feeling the quad muscles soften,
Feeling the hamstrings in the back of the legs relax,
Notice how the inside of your legs is becoming relaxed,
And then,
Noticing the outside of your legs completely at ease,
Now feel your lower limbs completely relaxed,
From the tips of your toes all the way to the top of the femur,
And wrapping you in soothing warmth,
Comforting you,
Relaxing you,
As you sink deeper into relaxation,
And let your breath be soft and gentle,
Without trying to change it or control it,
Continue to let your awareness drift further up your body,
Let this sensation glide up your hips,
Relaxing the pelvis,
Relaxing all the muscles in the glutes,
Letting go of tension,
Then slowly bring your awareness to the abdomen,
And then,
Becoming aware of this area,
And consciously relaxing every muscle,
As you soften the belly,
Allowing yourself to go a level deeper,
And allowing all the inner organs to rest deeply now,
Feeling this sensation of relaxation soften your entire being,
And relaxing your torso,
Any muscles that are tight are free to be relaxed,
As you welcome gravity to step in and do its job,
And
Relaxing the space between the ribs and the top of the hip,
Relaxing the ribcage as you breathe naturally,
Allowing those muscles to become soft,
Just observing the breath,
Let the shoulders be heavy and relaxed,
If any muscles are clenched here,
Just allow yourself to release tension,
And to sink more deeply into the bed,
And
Feeling this warm sensation bathing you in complete tranquility and soothing relaxation,
You feel yourself sinking even more deeply into your bed,
As your awareness continues to travel to your arms,
Feel the length of your arms as they grow heavy,
And feel the palms of your hands,
And
Noticing every finger
Relaxing into the bed,
Gravity pulling you down,
And slowly shift your awareness to your head,
Notice the crown of your head,
The very top of your being,
And
Relaxing this area completely,
Now notice the muscles in your face,
Your forehead,
Your eyebrows,
Cheeks,
Your lips,
Just let all of them go slack,
Letting go of any expression,
Of any tension,
And you have full permission to let all those muscles soften completely,
Now feel the heaviness of your body,
Of your entire being,
And it feels as though you can barely lift a muscle,
Even if you tried,
As if your eyelids are glued shut,
And your body is completely attached to the bed,
This heaviness brings with it a deep feeling of comfort,
Security and peace,
As you allow your body to feel as though it is floating,
Imagine your body floating in the dead sea,
Or maybe in the clouds,
Just relax into this feeling,
This floating sensation,
Feel your body float into a deep state of rest,
Rest,
Floating into a deep state of sleep,
There is nothing you need to do,
Other than to allow your body to simply relax
And surrender into this moment,
This floating sensation allows you to feel almost dreamy,
You feel as though you are entering into a world of beautiful dreams,
And as you float,
While listening to these words,
You begin to enter into a dreamlike state,
Your heart rate resting,
The whole world becoming quiet and peaceful,
As your body both sinks into the bed,
While simultaneously feeling like it is floating away,
Into a deep,
Deep sleep,
You feel appreciation in your heart for your body's ability to sleep,
And you set the intention that your sleep be of the highest purpose,
And you rest deeply,
So that you may have more energy when you awake,
Your body growing even heavier and heavier,
Your body growing,
And you allow yourself to drift off into a deep,
Deep sleep,
