Relaxing Body Scan Sleep Talk Down For Ultimate Rest

Welcome to your guided body scan sleep meditation, designed to help you unwind and drift into a peaceful, restorative sleep. My name is Caroline, and it’s my joy to guide you tonight. I created this meditation with love to support you in letting go of stress, tension, and the chaos of daily life, to help you prepare for a restful night. This slow guided practice starts with a relaxing body scan and ends with affirmations gently fading out.

Transcript

Hi,

And welcome to your guided sleep meditation,

Designed to help you relax,

Let go of any stress and drift into a restful,

Healing sleep.

My name is Caroline,

And it is an honour to guide you tonight.

Let's start by getting comfortable in your bed,

Lie on your back or in any position that feels good for you in this moment.

Now take a moment to check in with yourself,

Notice any thoughts running through your mind or how your body feels right now.

You don't need to change anything,

Just become aware.

Remember that there is no right or wrong,

There is no particular way that you should be feeling right now,

Just allow yourself to be here in this moment,

Accepting everything as is,

Simply noticing whatever comes up for you.

And allow yourself to let go of any pressure that you might be putting on yourself,

Each experience is as unique as we are.

So now adjust your pillows and your blankets so that you feel cosy and supported.

If it feels good for you,

Softly close your eyes and allow yourself,

Your entire being to sink into the surface beneath you.

Now together,

Let's take a deep breath in through the nose,

Filling your lungs and then slowly exhaling out through your mouth,

And as you exhale,

Release any tension.

Let's take another deep breath in through the nose,

Filling your belly,

Feel the air entering your body,

Then slowly exhaling,

Relaxing a little more,

Now let's take one more final deep breath,

Inhaling through the nose,

Filling your belly,

Filling your lungs,

Hold the breath for a moment,

And then slowly,

Ever so slowly,

Let the air escape from your lips,

That's it.

Now that we are settled,

Let's draw your attention to the top of the head,

Imagine a soft glowing light at the crown of your head,

Melting away any tightness or tension.

Allow your head to soften,

Feeling the muscles at the top of your head release and let go.

Notice how nice it feels to relax and let go.

Now shift your focus to your forehead,

Become aware of any worry lines or tension that's held here that has built up throughout the day,

Gently smooth them out as if your forehead is being gently massaged,

Just allow the entire skin of the forehead to soften and feel the pressure easing away,

This is your moment to release.

Move your awareness down to your eyebrows,

Sometimes we hold tension here without even realising it,

Let your eyebrows relax and settle in to their natural and peaceful position Softening,

Releasing and melting in to relaxation,

Next bring your focus to your eyes expressing a moment of gratitude for your beautiful eyes,

For they enable you to take in all the beauty that this planet earth has to offer.

Just let all the tiny muscles around your eyes release any strain,

And imagine your eyelids growing heavier,

Let your eyes sink deeper into a state of rest,

If you've been holding any tightness around your eyes,

Allow it to melt away completely.

Now shift your awareness to your cheeks,

Let them soften,

Releasing any tension that is stored here,

Feel your cheeks becoming smooth and relaxed as though the weight of the day is lifting away from your face.

As you move down your jaw,

Notice if you're clenching or holding any tightness,

Because the jaw is a very common area for storing stress.

Gently unclench your jaw,

Parting your teeth just slightly,

Let your jaw hang loosely and comfortably and feel the relaxation spread throughout your face,

Softening,

Releasing and melting in to relaxation,

Shift your awareness to your neck,

We often carry the weight of the day in our neck,

Now let these muscles at the sides and back of your neck soften completely,

Imagine a warm light flowing down your neck,

Releasing all stiffness and tension as it moves.

Feel your head resting heavy on your pillow,

Feeling completely supported,

Bring your awareness to your shoulders now,

These often hold a lot of stress,

Imagine the weight you carry here being lifted away,

Let your shoulders drop away from your ears,

And as they soften,

Feel the tension dissolve,

Your shoulders are free,

Light and relaxed,

As this feeling of relaxation continues to spread,

Allow it to move down your arms,

Feel it flow down from your shoulders,

Through your upper arms,

Your elbows,

Forearms,

All the way down to your wrists,

Let your arms feel long and heavy,

As if they are sinking deeper into the bed,

Feeling supported and comforted by the surface beneath you,

Feel the gravity of Mother Earth,

Feeling supported and grounded,

Move your focus to your hands now,

And let your fingers uncurl naturally,

Let any tightness or tension in your hands and fingers release,

Feeling your hands completely at ease,

Bring your awareness to your chest,

And notice your breath,

Feel the gentle rising and falling of your chest,

Effortlessly,

As you breathe in,

Feel your lungs expand fully,

And as you exhale,

Notice how you are releasing any lingering tension,

Now direct your attention to your upper back,

Feel the muscles along your spine soften and relax,

Let go of any tightness that you might be holding around and in between your shoulder blades,

As this light of relaxation moves through this area,

Feel the tension gently fading away,

Continue down to your abdomen,

Soften all the muscles of your abdomen,

And releasing any tightness or worries you might be holding in your stomach,

Just observe your belly,

Let it rise and fall naturally with each breath,

And completely at peace,

Then shift your focus to your lower back,

Another area that often holds tension,

And imagine this light of relaxation flowing down your spine,

Reaching your lower back,

And embracing it with warmth,

And feel the muscles release,

Allowing your lower back to sink deeper into the bed,

Feeling fully supported and at ease,

And now let your awareness travel down to your hips,

Imagine the light surrounding your hips,

And releasing any discomfort,

And feel your hips loosen and relax,

And feel how they settle into a comfortable grounding position,

Allow this wave of relaxation to move down through your thighs,

Feeling the muscles soften and let go,

Feel any tightness in your thighs melt away,

And as the relaxation spreads,

Feel your legs becoming heavier and heavier,

And then bring your awareness to your knees,

Let any tension in this area dissolve,

As if the warmth of the light is soothing every joint and muscle,

As this wave of relaxation flows down into your calves,

Notice how they become softer and softer,

And more,

Let the muscles in your calves release completely now,

Allowing your legs to sink even deeper into comfort,

And now move your focus down to your ankles and feet,

These parts of our body carry the weight of the day,

So let any tension in your ankles release,

And feel the relaxation spread down to your feet,

Let this soothing relaxation flow all the way to your toes,

And feel each toe soften,

Becoming completely relaxed,

From the top of your head to the tips of your toes,

To be enveloped in this warm and peaceful energy,

The weight of your physical body is fully supported by the bed beneath you,

You are relaxed,

At ease and free from all tension,

Now imagine a golden column of light hovering above your body,

And picture this light slowly lowering towards you,

Descending upon your body,

As it touches your skin,

Feel its warmth and peace,

Every part of your body is now bathed in this peaceful healing energy,

Making you feel lighter and lighter,

And more relaxed,

Let this light envelop you fully,

Creating a space of calm and healing,

And with each breath,

You sink deeper and deeper into relaxation,

Knowing that this light is keeping you safe and supported,

And feel how this light is purifying you from any negative energy,

Feel any remaining worries and stresses dissolve into the light as it envelops you,

As you rest in this healing light,

Let these affirmations guide you deeper into sleep,

I release all tension from my body and mind deep,

Restful sleep into my life,

I am safe,

Calm,

With each breath,

I release stress and embrace peace,

My body is healing and rejuvenating as I sleep,

I let go of today and embrace the stillness of the night,

I deserve a deep and restful sleep,

I trust my body to relax and restore itself,

I am surrounded by soothing healing energy,

I release the weight of the day,

My body and mind are in peace,

I am grateful for the opportunity to rest and recharge,

I breathe in calmness and exhale tension,

Each breath takes me deeper into relaxation,

I trust the process of sleep to restore,

I am free from all worry and anxiety,

I let go of all that is no longer serving me,

I am at peace with my past,

Present and future,

I allow my body to rest deeply and effortlessly,

I am relaxed,

Centered and at ease,

Every muscle in my body is loose and relaxed,

I release any tension held in my face,

Jaw and shoulders,

I surrender to the restful energy of the night,

I am safe and my body is at peace,

I embrace the healing power of rest,

I am cocooned in warmth,

Safety and peace,

I am deserving of rest and renewal,

I release all thoughts and sink into deep relaxation,

My breath is slow,

Deep and calming,

I allow myself to surrender to sleep with ease,

I am at peace with who I am and where I am,

I trust in the healing powers of my sleep,

I let go of any tension in my neck and shoulders,

Worthy of a peaceful restorative sleep,

I relax deeper with every breath I take,

I allow my muscles to soften and my mind to rest,

I trust my body to heal and restore during sleep,

I let go of control and allow myself to drift into sleep,

I am relaxed,

Peaceful and calm,

I release all negative energy and welcome,

I breathe in peace and exhale tension,

I trust in the natural process of sleep,

I am calm,

Serene and ready for deep sleep,

My heart is calm and my mind is clear,

I release tension in my lower back and hips,

I am safe,

Supported,

I am free from all tension and anxiety,

I am grateful for the healing power of rest,

I let go of the day and welcome,

I am cradled in relaxation and peace,

I am relaxed and secure,

I allow myself to relax and be at peace with myself and the world,

My mind and body are quiet and ready for sleep,

I trust in the process of relaxation and healing,

I release any tightness from my body and mind,

I allow my thoughts to fade into the distance,

I am surrounded by the soothing energy of sleep and exhale tension,

Completely at peace with this moment,

I surrender to the stillness of the night,

I allow myself to rest deeply and be at peace with myself and the world,

I am grateful for the gift of rest and renewal,

I release the tension in my back and shoulders,

I am calm,

Centered and at ease,

I am ready to sleep deeply,

I release all tension from my body deep,

Restful sleep into my life,

I am safe,

Calm,

With each breath,

I release stress and embrace peace,

Rejuvenating as I sleep,

I embrace the stillness of the night,

I deserve a deep and restful sleep,

I trust my body to relax and restore itself,

I am surrounded by soothing,

Healing energy,

I release the weight of the day,

I am grateful for the opportunity to rest and recharge,

I allow my thoughts to fade into the distance,

I allow myself to rest deeply and be at peace with myself and the world,

I am grateful for the gift of rest and renewal,

I am safe,

Calm,

With each breath,

Takes me deeper into relaxation,

I trust the process of sleep to restore all that is no longer serving me,

My mind is clear and my body is at peace with my past,

Present and future,

I allow my body to rest deeply and effortlessly,

I am relaxed,

Centred and at ease,

Every muscle in my body is loose and relaxed,

I release any tension held in my face,

Jaw,

I surrender to the restful energy of the night,

I am at peace,

I embrace the healing power of rest,

I am grounded,

Calm and secure,

I trust my body to relax fully and deeply,

I am cocooned in warmth,

Safety and peace,

I am deserving of rest and renewal,

With each breath,

My mind becomes quieter,

I release all thoughts and sink into deep relaxation,

My breath is slow,

Deep and calming,

I allow myself to surrender to sleep with ease,

I am at peace with who I am,

I trust in the healing powers of my sleep,

My body and mind are in perfect balance,

Ready to rest,

I let go of any tension in my neck and shoulders,

I am worthy of a peaceful restorative sleep,

I relax deeper with every breath I take,

I allow my muscles to soften and my mind to rest,

I trust my body to heal and restore during sleep,

And allow myself to drift into sleep,

I am relaxed,

Peaceful and calm,

I release all negative energy and welcome peace,

And exhale tension,

I trust in the natural process of sleep,

Calm,

Serene and ready for deep sleep,

My heart is calm and my mind is clear,

I release tension in my lower back and hips,

I am safe,

Supported and at peace,

I am free from all tension and anxiety,

I am grateful for the healing power of rest,

I let go of the day and welcome the night's pace,

I am cradled in relaxation and peace,

Relaxed and secure,

I allow myself to relax completely and deeply,

I release all tension from my legs and feet,

I am at peace with myself and the world,

I welcome sleep with open arms,

My mind and body are quiet and ready for sleep,

I trust in the process of relaxation and healing,

I am deeply relaxed and ready for sleep,

I let go of all thoughts and welcome the pace of sleep,

I am at peace with myself and the world,

I let go of all thoughts and welcome the pace of sleep,

I release any tightness from my body and mind,

I am free from worry,

Free from stress,

I allow my thoughts to fade into the distance,

I am calm,

Clear and deeply relaxed,

I am surrounded by the soothing energy of rest,

I breathe in peace and exhale tension,

I surrender to the stillness of the night,

I allow myself to rest deeply and fully,

I am grateful for the gift of rest and renewal,

I release the tension in my back and shoulders,

I am calm,

Centred and at ease,

I am ready to sleep deeply and wake up refreshed,

I release all tension from my body and mind,

I welcome deep,

Restful sleep into my life,

I am safe,

Calm and completely relaxed,

With each breath I release stress and embrace peace,

My body is healing and rejuvenating as I sleep,

I let go of today and embrace the stillness of the night,

I deserve a deep and restful sleep,

I trust my body to relax and restore itself,

I am surrounded by soothing,

Healing energy,

I release the weight of the day,

I am grateful for the opportunity to rest and recharge,

I breathe in calmness and exhale tension,

Each breath takes me deeper into relaxation,

I trust the process of sleep to restore my energy,

You are surrounded by the light of deep and restorative sleep.