Melt Your Body Before Sleeping (Body Scan For Deep Sleep)

This powerful body scan guides the listener into the deepest relaxation, often we become unconscious of just how tense and tight we are clenching the body's deeper structures, through a conscious release of this tension we find a profound and powerful relaxation that leads to most restful and beneficial sleep possible. In this meditation you are guided through a body-scan that thoroughly and enjoyably releases each area of the body in sequence, gently guiding you into profoundly deep sleep. Releasing these unconscious tensions helps dissolve stress and worry also, flushing out the areas in the body in which psychological discomfort is held and buried.

Transcript

Gently move into your preferred sleeping position.

There is no rush or hurry to fall asleep.

This moment before sleep is very restful,

Very relaxing.

So a sense of just enjoying this naturally peaceful time.

No effort is required here.

There is no straining to fall asleep.

Just a sense of enjoying this naturally relaxing naturally restful time.

Begin by simply noticing the sensations of breathing.

Simply allow the breath to rise and fall.

And just be aware of the sensations of breathing.

You will find in time that the breath naturally deepens itself.

But there is no hurry to do this.

Just notice how does it feel to breathe.

Bring your awareness fully into the here and now.

The day is over.

All of the situations and circumstances that have been on your mind throughout the day.

Just be as though you have taken these off and put them in a box by the side of the bed.

They are not necessary for sleep.

The day is done and cannot return.

So just taking the entire day off of the mind and placed into a box securely by the side of the bed.

Nothing to be done.

Remaining aware of the breath and only the breath in this present moment.

Just this moment now.

And now opening awareness to the rest of the body.

And just be aware of any tension that is being held in the body.

And don't try to do anything with the tension.

And do not be frustrated if you notice there is tension or tightness.

Just opening awareness to the entirety of the bodily sensation.

Just a natural noticing of what is already present.

Noticing the areas that you may still be carrying the tension of the day.

Within.

And continue to breathe as you do this.

Just awareness only of the entire body.

Any areas that you have now noticed are tense or tight.

Just paying extra attention to those areas as you breathe deeply.

How does tension actually feel in the present moment?

Now that you are conscious of that area.

If we did not have words such as tight or tense.

And instead just refer only to the sensation itself.

As you breathe deeply,

Just being fully aware of all those sensations.

Just as a pure experience.

No words or labels added to any sensation in the body.

And beginning to let go of any sense of analysis or interpretation.

Just be aware of all bodily sensation.

Without trying to decide if anything is good or bad,

Right or wrong,

Pleasant or unpleasant.

Comfortable or uncomfortable,

It simply does not matter.

Just awareness.

Just feeling.

Now seeing.

If the body is willing to begin letting go of some of this tension.

And this is not something that can be forced.

There is no rush or hurry for this.

Just forming this gentle agreement with your own body.

How much tension is it willing to just let go of now?

Recognizing that you are safe here to begin letting go.

Releasing tension is not an action.

But the ceasing of a previous action.

If you were to imagine you are holding your fist tightly.

To release the fist is to let go of the tension.

Often we don't realize that we are holding the entire body with this sense of tension.

Like a tightly held fist.

And we may have been doing this for quite some time.

And just being aware if you are doing this in any areas of the body now.

We will gently scan through the entire body part by part.

Just to see if there is any deep tension.

Continue to breathe as we do this.

As deeply as the body will allow.

And as we scan through the whole body.

Any areas where there is this subconscious tension being held deep in the muscle structures.

Just recognize with this amused curiosity.

Just how able you are to release this tension.

Even in the very deepest parts of our bodily structures.

These are ordinarily unconscious parts of ourselves.

But as we bring the full light of awareness onto those areas.

We recognize the power that we have to bring a full total release to even those deep structures.

So each area that we bring special attention to now.

Give a full complete total radical letting go.

Beginning with the top of the head.

The crown at the top of the skull.

And moving this wave of relaxation throughout the entirety of the skull.

You may be surprised to find how much tension is actually there.

It's releasing around the entirety of the skull.

Around the temples of the eyes.

Within the eyes themselves.

The forehead,

The eyebrows.

Behind the eyes.

Around the nose.

Release,

Release,

Release.

Bring this awareness to the area behind the ears.

And within the ears.

Release,

Release,

Release.

The side of the jaw.

Has it been clenched and tight?

Just as much as the body is willing and able.

Release this tension.

The tongue and the throat.

The teeth.

And the entire body.

The entire head now.

Just recognize that the whole head may have been held tightly like a fist.

Just release that fist.

Release,

Release,

Release.

And now down into the throat.

All of the muscles in the neck.

Let them all go.

Release.

And breathe.

The muscles at the side of the neck.

Into the windpipe.

The soft skin at the front of the neck.

Just noticing whatever is there.

And let go.

There may be many years of stored tension in these areas.

So do not be frustrated if this doesn't release immediately.

We may need to wash through these areas with awareness from time to time.

And do this repeatedly in order to flush this tension out.

Just releasing all the muscles of the neck.

And now all of the bones at the back of the neck.

The top of the spine.

And begin to move down the spine.

Into the top of the back.

Around the shoulders.

Where your collarbones are.

Just noticing.

Are the muscles pulled up?

Clenched?

Just see if it's possible to subtly and gently release.

Just let go.

Melting.

The light of this pure awareness just melting through the body now.

The muscles at the top of the chest.

And over into both shoulders now.

And go deeply into the shoulders.

Right into the joints.

As deep as it's possible to go.

Allow that relaxing warmth of awareness to flood through.

And deeply recognising that ability to release the subconscious patterns of tension.

Simply feeling that you have been holding these areas tightly.

And now cease.

Let everything be as it is.

No tension needed.

Down through the arms.

Just letting go.

Through the elbows,

The forearm.

The wrists,

The hand.

Through the fingers.

Release.

The whole arm can just become floppy.

Loose.

As all tension is just beginning to slip away.

And deeply into the chest now.

The muscles at the front of the chest.

And around the ribcage.

Are you holding tightly to constrain,

To squeeze?

Just allow an expansion to happen here.

As though the whole chest and ribcage is just a ball that can gradually expand,

Expand,

Expand.

Opening as you release.

And go deep into each rib.

Allowing no area of the body to fall into the subconscious.

Become fully conscious of all areas.

Deep in the chest where the heart and lungs are.

Breathe.

Moving down into the stomach.

The soft areas where the organs are.

Just a sense of bringing this pure,

Open,

Relaxing light of awareness.

To that soft digestive system.

And just feel what is there.

Notice if there is any constriction.

And release,

Release,

Release,

Release.

Are the muscles at the front of the stomach holding everything back?

Just let them go.

Release,

Release,

Release.

Just like undoing a tight belt buckle.

Open,

Release,

Let go.

Just let the whole belly flow out.

And around the back,

The base of the spine.

Ordinarily a great deal of tension held here.

Just notice this tight,

Tense,

Dense area.

And gradually,

Gently,

Breathing into that area.

Allow the base of the spine to just begin releasing,

Emptying,

Softening.

You can feel that your entire body is supported and grounded by the bed itself.

The lower back can be relieved of its burden.

It's safe to let go of this lower back now.

Your body is supported,

Your body is grounded by the bed.

The lower back does not need to hold on at this time,

So let go,

Let go.

Let it do this.

And as that lower back releases,

Find the mid-back can just enjoy a rest as well.

Opening and emptying the middle of the spine.

Allowing it to refine its natural flexibility,

Its natural looseness.

Just let it melt.

And paying a little extra attention here to an area just below the belly button.

So going to the area just where the belly button is and then moving down slightly.

Just to the area fully in between the hip bones,

Deep on the inside.

And just release this area as much as possible.

Feeling a bit like when you undo a top button on a tight pair of jeans.

Just release the button,

Let it all just flow out.

Let it all hang loose.

Really do this.

Full and total release.

The entirety of the hips going deep into that physical structure.

Often so tight.

Now just noticing how dense,

How tight that area is.

And breathing this pure awareness into that area.

Ordinarily we feel like this tension is not in our conscious control,

But explore this.

Re-examine this.

Finding the joints at the top of the thighs where they connect to the hips.

And as you breathe even deeper,

Just seeing if it's possible to just release the tension there.

And do not be frustrated if you find that it's difficult to do this.

This is an old habit that we are letting go of,

So it may take a few washes through with awareness.

But you have all the time in the world now,

So just keep releasing.

A sense of enjoying this relaxation.

You are safe and secure.

Perfectly restful.

Just enjoying this naturally peaceful time before sleep.

Just really getting to know these stored energy patterns in the body.

And letting them go.

Let them release.

So the joints where the legs meet the hips.

Just melting.

Deep muscle structures.

Allowed to let go for this time.

Your body is supported by the bed.

And now in through the centre of the hips.

Just notice if there's any tension or tightness around the genital area.

Often we don't realise how much emotional tension is stored here,

So just releasing that too.

Just bring a sense of safety to this area.

Both physical and emotional.

Just let everything be as it is.

A sense of releasing.

A sense of openness.

And the base of the spine right at the bottom here.

Around the glutes area.

Just seeing if there are any tight bands of tension.

That are sitting deeply within.

The glutes and the coccyx area.

You may find lines of tension here.

Just see if it's possible to get deeply into those.

Very deep structures.

Ligaments and tendons.

Release,

Release,

Release.

Even tiny releases of tension can be enormously beneficial.

So even if it's only millimetres of muscle fibre that are being released from their knots.

This is powerful,

Powerful work.

Melt,

Melt,

Melt.

The entirety of the hips.

All just loose and liquid now.

Like melting butter as you breathe deeply into that area.

Let the sensations be pleasant.

Let yourself be comfortable.

Let yourself be relaxed and safe.

As we allow the flowing rush of that warm liquid butter down the thighs.

Release those thighs at the front.

Do not allow any muscle to be unconscious now.

Bring the full light of awareness.

Total consciousness to these muscles.

Those thigh muscles released from service.

And the hamstrings around the back as well.

The muscles around the back of the legs.

Letting go,

Letting go,

Letting go.

Sometimes the muscles at the back of the legs can feel like a single steel cable or tightly wound rope.

Just unwind that area.

Undo the tension in that cable.

Now into the knees.

Is there any constriction or congestion in the knees?

Just be aware of this area.

Releasing any tension there.

And if there is some discomfort in the knees.

Remember to just be aware of any sensations without analysis.

Just the raw pure sensation as though this were the first time you've ever felt it.

Down through the shins.

And the calf muscles often tight and tense.

But notice they tingle as you let them go.

Release those calves.

Around the ankles.

Into the feet.

Those deep bones and ligaments all through the feet.

And become aware of the skin at the bottom of the feet as well.

Very sensitive.

Just feeling that area.

How cool that area is.

And through the toes at the front of the feet.

Breathe.

Fully in.

Fully out.

Notice the shifting energy in the body now.

Some areas may be fully released,

Floppy and relaxed.

Whereas others are still seemingly trying to hold on to their tension.

Do not be frustrated by this.

This is simply a curious,

Amusing,

Fascinating aspect of our bodily sensations.

And those dense,

Persistently tense areas.

Just wash through again.

Just repeatedly go through.

Go into that area with a sense of warmth.

A sense of compassion and love.

To say it's okay.

To say it's okay.

To say you understand why it's holding on to tension.

It doesn't feel safe in that area.

Or it's simply been tight for a very long time.

And it doesn't want to let go immediately.

Just continually go deep,

Deep into those structures.

And recognize just how much power you really do have.

To let go of that tight fist.

Open,

Open,

Open.

And now a cascade of that warm,

Liquid relaxation.

Like melted butter flowing through the body.

Through the head,

The neck,

Shoulders,

Arms,

Chest,

Spine,

Belly,

Hips,

Thighs,

Knees,

Shins,

Ankles,

Feet,

Toes.

Release.

I wish you a restful sleep.

Reviews

Very good, better than any yoga nidra I've heard. Thank you 🙏