Deep Sleep Body Scan Visualization For Restful Sleep

If you struggle with insomnia or have trouble falling asleep at night, this deep sleep body scan visualization can help you relax your mind and body, and prepare for a restful night's sleepImagine yourself sinking deeper and deeper into a state of restful sleep with each passing moment. Allow yourself to fully surrender to this feeling and let yourself drift off into a restful night's sleep.

With regular practice, this deep sleep body scan visualization can help you let go of any tension or stress you may be holding onto, and prepare your mind and body for a restful night's sleep.

Transcript

Finding a comfortable position as you lay in bed.

Taking a few deep breaths to allow the body and mind.

Breathing in through the nose and out through the mouth.

In through your nose.

As you wind down from your day here.

Using this as an opportunity to release the day.

Release any momentum and find a restful sleep.

We'll begin by focusing our attention at the pads of our feet.

Let the feet feel heavy.

Beginning to notice your left leg.

To feel as heavy as possible.

To your right leg.

Your right leg to feel as heavy as possible.

Focusing on your belly.

Let's take another inhale.

Feel the belly like a balloon here.

Let it go.

Releasing any tension or tightness in the belly.

If you feel the belly holding on here,

Just really let it go.

From the base of your spine all the way up.

Feel your body melting into your bed.

Beginning to notice the left arm.

Left hand feel heavy.

And now you're feeling heavy.

Bringing your awareness to your throat center.

Breathe in.

Exhale,

Let it go.

Imagining all tension and stress melting away.

Unclench the jaw.

Relax the tongue.

Moving into the temples.

Feel any tension release here.

Noticing the crown of your head.

Feeling heavy on the surface you're laying on.

Feeling the weight of your full body melting in.

Letting go.

Finally,

We'll make a little circle with the mouth here.

As if you're sipping through a straw.

Breathe in.

And then exhale through the nose.

Breathe in.

Sip.

Exhale.

Breathe in.

Exhale through the nose.

Two more.

Breathe.

Last one.

Breathe.

And out.

Imagine another set of eyelids closing down over yours.

Feeling yourself melt away into sleep.