Body Scan For Deep Sleep And Rest

Use this meditation for deep sleep, it has a very calming and descriptive body scan included that isn't distracting. There is also gentle music to make the experience more effective as you drift off asleep.

Transcript

In but a few minutes, You will become ever so relaxed. Please make sure that you are in a safe space to listen to this meditation, And also making sure that you won't be disturbed. You can soften the lights, Or even turn them off, Depending on your preference, And then you can place yourself down in a comfy position to rest. This moment is just for you, It's your time to relax, To let go and heal, Perhaps even as you fall asleep. It's ok if your mind drifts, Or even if you do in fact fall asleep. As long as you are comfortable, The meditation will work its best, I'm only going to address your breathing this once, And then after that, You don't have to do anything, Except follow along in your mind. I'd like you to take in a slow deep breath, In through your nose, Deep down into your lungs, And then release that breath even slower out through your mouth. You should notice a slight degree of softening in your muscles now. This meditation will work best if you close your eyes, And that is what I'd like you to do. That's it, Rest your eyes whilst you rejuvenate. Ok, Now be aware of how your body is resting, Notice how still it is. The position it's in, And if there are any areas that you think you could relax further. You can make those adjustments now, As you breathe naturally, Allow each breath to slowly and gently settle, Becoming deeper and longer automatically as you progress. Sitting at the top of your head and working your way down to your neck, Notice if there is any tension or heat in any of this area. Scanning slowly down your forehead, Are you frowning or causing any lines to appear? Take a moment to heal that area by releasing that tension. You may begin to feel a cool sensation as you let go and allow your forehead to become neutral, As you work your way down to your eyebrows and eyes. Sense any tightness, In or around your eyes, Send away any sensation that brings tension to your eyes, Allowing them to melt to a softer version of themselves. There may be a thought or a memory blocking your relaxation, Give yourself permission to let go of this thought, And as you do, Notice it being drawn from your mind and out of your eyes, Your eyes will start to become softer, More comfortable and rested. The initial release is a big step in letting go of stressful or anxious thoughts. You have done the hard work to realise what is troubling you and alleviating some of that negative energy. All that is left now are residual hotspots or pockets of muscle memory that need to be released. Breathing more calmly now, Take your awareness to your cheeks, Nose and upper lip. You may be scrunching that area or pursing your lips, As you scan those areas, Notice any places where you are tense the most. As you find these spaces of tension, Maybe deep under your skin, Feel the negative energy rising up and out. A warmth may be felt or even a tingling sensation, Just allow your nose, Cheeks and upper lip to drape downwards as you let go. You may imagine the negative energy as droplets floating upwards and into the atmosphere, Or perhaps something else. Even the muscles behind your ears find relief in this moment. As you let go more, Breathing more calmly, More relaxed, Your attention is taken to your chin, Jaw and neck. As you begin to observe these areas, Looking for hotspots or tension, Your chin, Jaw and neck slowly become supple with a sense of ease. Your bottom lip droops downwards slightly, Your mouth may open a little from your jaw unclenching, And your neck loosens, Making your head feel very heavy. In your minds eye, You visualise the droplets of negative energy leaving that area of your body. As the unbalanced energy evaporates upwards, It brings calmness as you naturally breathe your way to a more peaceful state. There is no need to think about the negative energy, Only your willing to let go is needed. You are feeling more positive as you notice a settling down of your thoughts. You are clearer in mind and more focused on the comfort you are finding. Now more relaxed and very much calm, You shift your awareness down to your shoulders and chest. Each easier breath provides yet more stillness, Every time you breathe out you are expelling any tension, Heat and negativity from your shoulders and chest. With each exhalation, Your shoulders slightly roll downwards and your chest loosens. As the negative energy is banished out in the droplets of your own breath, There is a feeling of euphoric relief. The muscles in your arms deflate, Which sends a cooler sensation to your chest, And then down the sides of your ribcage and back, You may sense a relieving ache as these areas release. Your arms become weighted and your wrists unlatch from being tense. The more your wrists loosen, The more each palm of your hand softens, And each finger becomes limp. Now as your biceps, Forearms and every muscle down to your digits slacken, You send out any negative energy through your fingers. Maybe you sense a vibration or tingling in your fingertips as you imagine those droplets being let go. Breathing steadily and more calmly, You allow your abdomen to completely release any stirrings of anxious sensations and tension. As you release any unwanted energy from your abdomen, Your tummy sinks and expands downwards. The spine of your back feels more comfortable, Easily letting go of the hindrances keeping you from relaxing. You are no longer hindered as you observe the distant energy drifting upwards and away. Your path may now be tingling with calmness as you continue to be in balance. As you observe how comfortable you are, The expulsion of negative energy becomes automatic, You are no longer thinking about anything in particular. You are just enjoying this moment, Becoming calmer, More relaxed and present. Your mind may be drifting now, Perhaps even in and out of sleep from being so relaxed. Winding down further, Your hips, Thighs and knees expand upon the surface that you lie upon. Each muscle now unflexing, Lengthening and relaxing more and more. Any heat found in those areas is soon dampened as the negative energy evaporates, Your hips, Thighs and knees cooling to the wants and needs of your mind and body now. Drifting further into that very relaxed state, You begin to see positive images in your mind, Perhaps you even drift so much that you place yourself within the images that you see. Feeling positive, Calm and in many ways, Euphoric, You let go more and as your knees unlock your shins and calves, Your feet sink down into the soft surface that you lie upon. Any heat, Tension and negative energy slowly drains out of your legs, Your ankles, Feet and eventually your toes. As you feel the last of that energy leave your toes, Your ankles unlock some more, Allowing each foot to lean into a restful space, The skin under each foot now soft, The tendons on top of your feet now loose, Ultimately present, Not thinking about the past or future, Your toes unfurl with reassurance, Every part of your mind and body now still and appreciating this softer state. As you breathe out, Visualise the negative energy being released with each outward breath, Everything is still, Calm and predictable now. You now have complete control over what you feel and think, You begin to envisage a calming place where you can rest even deeper. In this silent time, Notice how relaxed your body is and how quiet your mind has become, Every muscle now loose, Descending with each part of your body, There is nothing else to think about, You can drift into that positive image that you see in your mind. As you become more and more sleepy from the peacefulness that you observe, Your body begins to align and be in sync with each and every breath, Feel your throat loosen, Then the muscles around your ears, Your neck and jaw, Each of those parts of your body are finding healing, Automatically creating a better environment for your mind to rest easy tonight, The now fading observations of your breath help your shoulders to sink and your chest to receive each inhalation with ease, All softening down to a beautifully and relieving sensation of comfort. Every thought disappears as soon as you notice it, You start to fade off as you want nothing more than sleep in this moment, Naturally cooling and calming every muscle, With each breath, Your mind state shifts, Naturally dismissing any thoughts. As each breath gets sent down deeper, Your back aligns and becomes warm with the position it finds, Your abdomen rises and lowers with each breath and your waist rests as your legs weigh you down, The sound of your breath mesmerises you, Calming every emotion, Thought and feeling. With each exhalation, Your body becomes ever so loose and relaxed, Your lower back is the place that receives a welcome relief as it straightens into place with the rest of your spine, It also sinks further into your mattress, Helping you to drift ever more to sleep. The inward and outward breath brings yet more peaceful sensations as you naturally begin to fall asleep, You may notice through the inaudible cover of sleep and the blanket of your eyelids that your arms are becoming limp, Relaxed and heavy, Furthering your desire and acceptance to drift off more. Allow the peace that your body feels to fill your mind, Easing your thoughts and emotions as it does, Now hinging on the precipice of sleep, Your legs, Ankles, Feet and toes slide downwards to a restful position of their own, Your body now asleep. The automatic deepening and lengthening of your breathing cycle will continue as you drift out of awareness and into a more relaxing and refreshing deep sleep. On every inhalation, You breathe in sleep, Relaxation, Peace and the clearness to accept this present moment. Every exhalation expels that of which your mind and body needs not, As your body settles, So too does your mind, As it begins to float into sleep. Feel your body bring every level down, Easing you further into a sleepier state, Each finger and toe delicately loosening as your grip of awareness fades. No more thinking for today, Only comfort, Rest and peace as your fading observations disappear, Your neck releases the last of any tension and your head sinks as it is cradled by your comfortably plush pillow. Sleep is but a few breaths away as you drowsily notice the broken sounds of each breath. Downwards and deeper, Looser and calmer, Your mind and body drift out and into a peaceful unawareness. Now unaware, Your body continues to sink, Into that rightful position of comfort, As your mind rests completely, Also turning off any energy that is not needed to help you drift past the threshold of sleep, As your every breath continues to relax your inner being. Your face muscles are the last to enter that blissful space of tranquility, Your brow and forehead smooths out without a frown, Your eyes soften without tension, Your cheeks loosen allowing your neck muscles to drop down, Your mouth splays outwards as your jaw widens with the relief of everything. Asleep you go, Giving your acceptance to your mind and body to take this time for itself to rejuvenate and hibernate for a while. Your breaths are now only audible every now and then, As you are conscious one moment, Then unaware of anything the next. Each time you sleepily look out through your heavy eyelids, Your awareness fades, You are sent down even further than the last, Into a deeper sleep. The skin on your shoulders, Arms and hands now feel soft, Soaking up the warmth of your blankets, And as you continue to lose awareness, Every sensation you sense is of pure comfort. The skin of your back smooths out, As too does your chest, Legs, Ankles and feet, Calming every breath and allowing the outside world to fade out more and more. As your awareness fades and fades, And drifts out, Any energy left in your muscles settles, Your breathing slows down, Your heartbeat settles as you sleep a good night's sleep. Rest now, And if you become conscious again, Take your awareness to the observation of your breath to take you back down to sleep. Allow your mind and body to settle, Finding a peaceful baseline as you begin to relax, Shifting any distractive thoughts away dismisses them to create space. Feel and sense the atmosphere around, The temperature of the air and the stillness. Be aware that your breathing is slowing down, Allowing every muscle to loosen, Exhaling any negative thoughts allows you to inhale positivity. As your eyes soften, Your face begins to release any tightness, Breathing deeper and longer breaths is achieved by concentrating solely on your peacefulness. As you relax, You gather positivity and inner strength, Fading now into a neutral mood, You are now unaffected by any distractions or even your own thoughts. Be aware of the positive energy within yourself, It may be a vibration, A loosened body or something else. Unaware of time at this moment, Nothing else matters, Except you, Your shoulders descend as any weight of today is lifted, You are clear of clutter or mind chatter, Your thoughts are now simplified, Appreciate the space that you have in your mind to think for yourself. As your heartbeat slows down, You become more present, You trust in this moment, As you delve deeper into calmness and peacefulness, You need nothing more in this moment, As your body loosens more, Your positivity grows existentially. Becoming neutral, You are indifferent to any thoughts that try to dissuade you from being allowed this peaceful time for yourself. You notice that your mood is lifted greatly from relaxing and letting go, Your shoulders slide down your back as you let go of your day, You are now feeling safe with the relaxation that you feel, You are becoming more comfortable the more you accept this pleasant experience. Each wonderful exhalation clears your mind, Your mind is now balanced with perspective, Positivity and clearness, You give your mind all the space it needs to rejuvenate, You are now sure that what you are experiencing is having a positive effect. Just when you think you are filmed with calmness, You receive some more, You recognise that this break from thinking is needed, You now leave today behind and only take what served you positively into account. You are learning and accepting of letting go of your day, Mind chatter fades away as you find resolution and peace within, You become clear in mind, Relaxing now without hesitation. You are feeling your body descend further into a state of just being, As you aspire deeper and longer breaths, You are taken further into tranquility, You perhaps sigh a relief as your muscles lengthen and loosen, You are now resting without any concerns, Discovering new and gentle sensations of peace, Still and relaxed as can be. You are noticing that your bed is becoming softer and more comfortable, Sinking further into the soft sheets below, You feel the flow of your own positive energy within. You reach a state of bliss as a sensation of warmth is felt and the beginnings of self love emerge. Now unaware of any distractions, You are only aware of being one with yourself and are completely in control of how you feel, Your body is unrestricted in how relaxed it can be, Allowing the flow of positive energy to gently build up, You are feeling warm, Safe and calm. Sensing your back expand, Your muscles release the last remaining energy, Your chest has more freedom of movement on every breath in and every breath out, You are receiving peace in every way, And not thinking about anything in particular now, Float now, Towards the rest that you need. As you go to sleep, Your head gently and slowly drifts downwards, Beginning to drift off, You appreciate the descending sensation that your loosened muscles bring. As you rest, You are unaware of any outside sounds, Drifting deeper, Your abdomen softens and lowers, Becoming heavier and heavier, You feel grounded as your hips and thighs weigh down into your bed, Automatically breathing your way to a deep sleep. As you float down further, As your legs slowly lower, Allowing your subconscious to encourage you to sleep, You rest safely, Comfortably and peacefully.

Reviews

I slept 🙏

Really eased my pain and I fell in to a deep sleep. Thank you 🙏

I love this. It soothes my mind and body so nicely that I get muscular tension relief, headache relief and next sleep. With gratitude, Bev

I am listening to this meditation almost every night now and I fall asleep before it ends. I love the narrative, your soothing voice, and the music. I particularly like the words on relaxing the face, eyes, mouth etc. Very good starting focus if one is headache prone like myself. Thank you Christian.

I listen to this at least 3 times a week, before going to sleep, and fallen asleep every time before the end. Must be good 😊. Very soothing voice & music