Welcome to this body scan for better sleep.
A time for you to relax,
Unwind,
To prepare your body and your mind for a time to let go,
Release,
Prepare for bed.
I invite you to lay down maybe on your bed if you're ready for sleep or on your yoga mat and make your body comfortable.
Make sure your neck and back is feeling okay and that you can soften into this position.
Bend your elbows and let your hands rest on your belly.
Relax.
Start to feel your breath.
For each inhalation,
Feel how your belly expands into your hands.
When you exhale,
The hands can slowly release down.
Big slow breath.
Inhale,
Your belly fills your hands and the hands raise up toward the ceiling and exhale,
Belly releases,
Hands relaxes down.
I will guide you throughout your body in this body scan and you don't have to be tense or move any of the body parts I mentioned.
Just feel like they fill up with a warm light,
Softening light.
Feel each body part soften.
So feel your forehead,
Your temples,
Right eye,
Left eye,
Right cheek,
Left cheek,
Your nose,
Your upper lip and your lower lip,
Your shin and your neck.
Soften your right shoulder,
Right upper arm,
Right elbow,
The palm on the right hand and all fingers on the right hand,
Back to the neck.
Soften the left shoulder,
The left upper arm,
The left elbow,
The left palm and all fingers on the left hand,
Back to the neck.
Feel your right lung and your left lung,
Right side of the body,
Your right hip,
The front of the right thigh,
The back of the right thigh,
The right knee,
Right calf,
Right heel,
Right foot,
All toes on the right foot,
Back to the tummy,
The left side of the body,
Front of the left thigh,
Back of the left thigh,
Left knee,
Left calf,
Left heel and left foot,
All toes on the left foot,
Back to the tummy.
Feel your buttocks and back of the body,
Feel the spine all the way up to the neck,
The right shoulder blade and the left shoulder blade,
The area between the shoulder blades,
The neck,
Back of the head,
The inhale is soft,
The exhale is long and slow.
And if you're ready to drift off into sleep you can stay here feeling your relaxed body,
Feeling your breath,
How they slowly move through you or if you want to come out of this position you can softly move your fingers and toes,
Maybe stretched arms above your head,
Make yourself tall,
And if you want to come up to seated you can lift the knees into the chest,
Slowly roll over to the side and then slowly come up to seated.
And I wish you a restful,
Relaxing,
Good night's sleep.
You
