Welcome to this relaxing body scan for sleep.
Lie down in a comfortable position and gently close your eyes.
Take a moment to settle into the surface beneath you.
Bring your attention to your breath now.
Notice how it is flowing naturally and without you having to do anything.
Bring your awareness to your feet now.
Feel the sensations in your toes,
The soles of your feet and your heels.
Allow any tension or discomfort to melt away.
As you bring a sense of relaxation to your feet,
Feel the weight of both your feet sinking into your bed or floor,
Being completely at ease.
Shift your focus now to your lower legs,
Your calves.
Scan your attention from your ankles all the way up to your knees.
Notice any sensations or areas of tightness.
With each breath,
Invite a wave of relaxation to flow through your lower legs,
Soothing and releasing any tension.
Move your focus now up to your thighs and your hips.
Feel the muscles in these areas gently relaxing and unwinding.
Let go of any lingering tension and allow a sense of softness and ease to spread throughout your thighs and hips.
Now bring your awareness to your lower back and abdomen.
Release any tightness or discomfort as you breathe deeply.
Feel your lower back and your lower belly gently rise and fall with each breath as a sense of calmness and tranquility settles within you.
Continue to scan your attention to your chest and your upper back.
Notice the gentle rhythm of your breath as it effortlessly moves through this area.
Allow your chest and upper back to soften and release any tension as you exhale,
Creating more space for deep relaxation.
Bring your focus now to your shoulders,
Your arms and both your hands.
Notice what sensations arise for you in these areas.
With each breath imagine tension dissolving and your muscles becoming loose and relaxed.
Let your arms and hands be completely at ease as if they are sinking into a cloud of serenity.
Connect your awareness to your neck and throat.
Release any strain or tightness you may be holding here.
Feel a gentle wave of relaxation moving through these areas,
Allowing your neck and your throat to feel soft.
Now move your awareness up to your face.
Notice where you are holding on to tension or facial expression.
Relax your forehead.
Allow it to smooth out your temples.
Allow them to relax and unclench your jaw.
Allow all your facial muscles to become soft and smooth.
Let a sense of tranquility wash over your entire face.
Finally bringing your awareness to your head and your scalp.
Feel a soothing sensation moving through your scalp,
As if it's being gently massaged.
Allow your head to rest and become heavy,
Releasing any mental tension or busyness.
Scan your entire body from your toes all the way up to your scalp,
Scanning for any point of discomfort.
Allow that point to melt and release.
Find a neutral area in your body and transport this neutral feeling to this area where you were holding on to tension,
As if you are transporting peace within different parts of your own body.
Now scan the left side of your body and shift your focus now to the right side of your body.
Noticing any difference between your left side and your right side.
Feel your whole body sinking into the surface below you.
Take a few moments now to find appreciation and gratitude for yourself,
For cultivating this deep state of relaxation throughout your body.
Surrender to the calmness and peace that envelops you.
When you are ready,
Slowly bring your awareness back into the present moment.
Wiggle your fingers and toes.
Take a deep breath in and gently stretch out your body and carry this sense of relaxation with you throughout your day or night,
Whenever or wherever you are trying to find a moment of rest.
Perhaps preparation for deep sleep.
My name is Anais and thank you so much for meditating with me.
