Nighty Night, Sleep Tight

This simple, soothing body scan is designed to help you unwind in the most effortless way possible. Together, we move through the body one area at a time, softening tension and inviting a sense of calm to settle in. The pace is unhurried, warm, and grounded—made to feel like someone is gently keeping you company as you drift toward rest.

Let your muscles loosen, your breath steady, and your whole system ease into the kind of deep, peaceful sleep your body has been craving.

Transcript

Hello everyone,

The day is done,

Whatever happened,

Whatever did not,

You have made it here.

This is your time to rest,

To relax,

To let go and just be.

You do not need to think about tomorrow,

You do not even need to think about today.

Just let yourself arrive softly in this moment,

Start by noticing your breath,

Feel the cool air enter through your nose,

And warmer air leaving as you exhale.

You do not need to change anything,

Just notice,

In,

Let it find it's own easy rhythm.

If you notice any thoughts enter your awareness during this time,

Just gently bring your attention back to your body,

And know that you can come back to those thoughts at a later time.

Begin by bringing your attention to your feet,

Let your toes loosen,

Feel your feet grow heavy against the bed,

Soften through your ankles,

Your calves,

Let these muscles switch off,

Supported by the soft surface beneath you.

Bring your awareness to your hips,

Allow them to soften,

Relax,

Allow them to let go,

Notice your belly rising and falling with each breath,

No holding,

No tension,

Just breath moving in and out,

Let waves of relaxation travel through your chest and your back,

Feel the gentle lift and fall,

The steady rhythm of life that is with you always,

Relax the muscles along your back,

Allow your spine to lengthen and melt into the surface beneath you.

Bring your awareness to your shoulders,

If you notice any tension here,

Just breathe that space,

Melting any tightness on your next exhale,

Soften through your arms,

Your hands,

All the way to the tips of your fingers,

Let them be still,

Now onto your neck,

Let your jaw loosen,

Let your scalp relax,

Smooth the space between your eyebrows,

Allow your eyes to soften,

Allow your forehead to soften,

And now widen your awareness and feel your whole body at once,

How do you feel?

Do you feel quiet?

Do you feel grounded?

Steady?

Take one final deep breath in,

And out on your exhale,

You are safe to let go now,

Let your body sink deeper,

Let your breath slow down,

And when you are ready,

You may gently drift into sleep.