Hello friend.
Thank you so much for inviting me into your sacred sleep space.
Your day was long and you deserve to rest now.
I am here to gently guide you through a body scan,
Helping you peacefully drift off to sleep.
After completing the scan from top to bottom,
I will end with a short closing,
Allowing you to sleep uninterrupted as you continue to listen to the music in the background or pause at any time.
Once you find the most comfortable resting position,
Allow yourself to take a deep breath in through your nose,
Out through your mouth,
And let the day melt away.
I invite you to close your eyes right away,
Or if you're not ready yet,
You can allow your eyelids to feel heavy and relax a little more,
Holding a soft gaze,
And allow them to close naturally the more and more you relax.
Another long breath in,
And allow yourself to find peace here,
Releasing the struggles and the challenges that you may have faced today,
Releasing the anxieties you feel about what tomorrow will bring.
Right now is your time to be with you.
Give yourself the permission to rest.
Begin to notice the feeling of the support beneath you.
Your body is sinking into it.
Maybe even notice the blankets you might have on top of you,
Warm and protective.
With your next breath,
Allow the tension in your eyebrows to release,
The muscles in your cheeks and your jaw.
Maybe take a deeper breath as you allow your shoulders and your neck to surrender.
Even the muscles in your chest can just let go a little bit more,
Giving the shoulders more permission to relax and melt into the surface beneath you,
And letting go.
Releasing tension in your ribs,
One by one,
From top to bottom.
Your chest and your belly feel at ease with the calm,
Soothing breaths you are taking.
Moving down toward your pelvis and your hip bones,
Really allow this next breath to let go of anything you are holding here.
Sense the freedom of the surrender here,
Sinking deeper into your sleep space.
Maybe take an even longer breath as you concentrate on your thighs.
Feel the backs of your legs letting go.
The muscles surrounding your knees and your kneecaps.
Unreleasing the tension in your calf muscles.
Wrapping around the front to your shins.
Your ankles are totally relaxed,
Allowing your feet to gently fall outward naturally.
Finally feel the surrender through your feet,
Ankles,
Tops,
And through each individual toe.
Here you are my friend.
You have arrived.
Feel a sense of gratitude wash over you.
As you are so grateful to be here,
The only thing that matters in this moment is that you receive rest.
Once again,
Notice the feeling of the surface beneath you,
Molding you,
And drift off into a peaceful sleep.
You will be fully rested.
Good night my friend.
