Hi and welcome to this deep relaxing body scan to help you fall into a deep and restful sleep Listen to this meditation when you are already prepared for bed I'll give you a moment now to settle in before we begin Alright,
Begin by lying down in your favourite 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 You have full permission to be here With nothing 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 Alright,
Now shift your awareness to your physical being Notice the outline of your body Notice where you begin and end Becoming aware of how the body feels Whatever sensations you may be feeling Just be at peace with it Rest your awareness on your feet As if you are stepping into a warm bath You feel a warm sensation coming over your toes 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 arches,
Your heels and your ankles are completely relaxed 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 Becoming more and more relaxed Bringing your awareness to your knees Feeling this warm sensation of relaxation 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 Then noticing the outside of your legs completely at ease Now feel your lower limbs completely relaxed The tips of your toes all the way to the top of the femur Wrapping you in soothing warmth Comforting you,
Relaxing you As you sink deeper into relaxation 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 consciously relaxing every muscle Feeling this sensation of relaxation Soften your entire being Relaxing your torso Any muscles that are tight are free to be relaxed Relaxing the space between the ribs and the top of the hip Softening your chest 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 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 Noticing every finger relaxing into the bed Then slowly shift your awareness to your head Notice the crown of your head Relaxing this area completely Notice the muscles in your face Your forehead Your lips Letting go of any expression Of any tension You have full permission to let all those muscles soften completely Now feel the heaviness of your body Of your entire being 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 cloud Just relax into this feeling This floating sensation Feel your body float into a deep state of rest Floating into a deep state of sleep
