Thank you.
This meditation is designed to help you fall asleep.
Find a comfortable sleeping position.
You can change positions if needed,
But try and remain still.
Let's start by taking a deep breath.
In through the nose,
And out through the nose.
In through the nose,
And out through the nose.
Allow your body to relax.
Feel your shoulders relax and sink into the bed.
Feel your eyes.
Feel the tiny muscles that make up your eyes.
Your eyes are starting to get heavier.
Feel your feet and your legs relaxing.
Now feel the palms of your hands.
Allow your hands to relax.
Take this relaxation into your arms.
Allow your arms to relax.
Scan your body up and down.
Notice any areas of tension in the body,
And relax those areas now.
Focus on the relaxed areas in your body.
Spread this relaxation throughout your body.
Take a few deep breaths to allow your mind to clear.
Just breathe slowly and calmly.
Taking your time with each breath.
Let's begin the body scan.
Turn your attention to your toes.
Focus on your toes.
Just noticing how your toes feel right now.
Notice each toe.
Concentrate now on your right foot.
Just noticing your right foot without trying to change anything at all.
Now move your attention to your left foot.
Noticing how your left foot feels.
Observe both feet.
How do your feet feel?
Feel all the little cells that make up your feet.
Simply observe without any interruptions.
Stay in a neutral state.
Stay only as the witness.
Continue the body scan up to your ankles.
Notice your ankles.
Feel your ankles.
Feel all the little cells that make up your ankles.
Now focus on your breath for a few moments.
Moving up now to your lower legs.
Focus on your lower legs.
Concentrate all of your attention simply on observing how your lower legs feel right now.
Noticing.
Observing.
Not trying to change anything.
Mentally scan your knees.
Notice and observe each knee.
Then take note of how your upper legs are feeling.
Notice your legs.
Feel all the little cells that make up your legs.
What do your legs feel like?
Just noticing.
Just observing.
Now channel your attention to your hips.
Your lower abdomen.
Moving up now all the way to the center of your body at the level of your navel,
Scanning your body.
Just noticing how the core of your body feels.
Mentally watch and observe.
Taking in the details of how your body is feeling.
Observe the rise and fall of your abdominal region with each breath.
Physically scan your body without making any changes or trying to make anything happen.
Notice your middle back.
Observe how your back feels.
Scan your sides.
Chest.
And upper back.
Noticing.
Observing.
Turn your attention now to your fingertips.
How do the tips of your fingers feel?
Continue thoroughly scanning your body to observe how each area is feeling.
Take note of your hands.
Notice the palms of your hands and the backs of your hands.
Scan your wrists.
Lower arms.
Elbows.
Turn your attention to your upper arms.
Noticing.
Observing.
Taking in your observations of how your upper arms are feeling.
Notice your shoulders.
Scan your arms as a whole.
Noticing passively.
Allowing.
Watching.
And observing you.
Continue all the way up your neck.
Observe your neck.
The front of your neck.
Each side.
The back of your neck.
Moving your attention up now to your chin.
Cheeks.
Observe your nose.
Eyes.
Forehead.
The top of your head.
Your ears.
Mentally scan your body now as a whole.
Do a complete scan at your own pace.
Physically scan your whole body.
Now completely let go.
Surrender to your body's relaxation.
Only pay attention to your relaxed areas.
Allowing each breath to take you into a deeper state of relaxation.
And adjust feeling.
You You You You You You You You You You You You You You You You You You You You You
