Welcome to your deep rest body scan meditation designed to help you relax deeply and prepare for a restful sleep.
Find a comfortable position either lying down in bed or seated.
Let's start by taking a few deep breaths in through the nose and out through your mouth.
A few more like that.
In through the nose and out through the mouth.
Last one.
Inhale and with the next exhale close your eyes and return your breath to its natural rhythm.
In and out through the nose.
Feel the weight of your body pressing down on the surface beneath you.
Allow yourself to arrive in this moment ready to unwind.
Let's begin by bringing your awareness to your feet.
Notice any sensations in your toes the soles of your feet and in your heels.
Inhale and as you exhale let your feet fall open to the sides.
Heavy and relaxed.
Now move your awareness to your ankles and calves.
With each breath release any tightness or discomfort in these areas.
Bring your attention to your knees and thighs.
As you breathe in notice any tension and as you breathe out let it go.
Feel your legs becoming fully relaxed,
Heavy and grounded.
Shift your awareness to your hips and pelvis.
Often we hold tension here without realizing it.
Inhale and as you exhale release any tightness or pressure in this area.
Allow your hips to sink deeper into relaxation and soften your buttocks.
Now focus on your lower back and abdomen.
Notice the gentle rise and fall of your belly as you breathe.
With each exhale let your body settle further into comfort.
Bring your attention to your chest and upper back.
Feel the expansion as you inhale and the release as you exhale.
Now shift your awareness to your shoulders.
Soften the muscles here,
Letting go of any weight or tension you may be carrying.
Feel your shoulders drop,
Becoming loose and relaxed.
Move down your arms to your elbows,
Wrists and hands.
Notice any sensations here.
Inhale and as you exhale feel your arms become heavy and still.
Finally,
Bring your awareness to your neck,
Unclench your jaw and soften the muscles of your face.
Relax your forehead and eyes,
Letting go of any remaining tightness.
Bring your focus to the top of your head,
Then the back of your head.
Inhale and as you exhale allow yourself to completely relax from the top of your head to the soles of your feet.
Notice how each part of your body feels now that it's been softened and relaxed.
Your whole body is now calm,
Heavy and completely at ease.
If you get distracted by thoughts,
Gently bring the awareness to your chest.
Bring your awareness back to the breath following the rise and fall of the chest.
As we come to the end of this body scan,
Take a deep breath in and as you exhale feel a wave of deep relaxation wash over you.
When you're ready you can let go of this practice and allow yourself to drift into peaceful sleep or continue to rest in this state of calm.
Thank you for joining this deep rest body scan meditation.
Good night.
