Welcome to our nighttime meditation.
Find a comfortable place to lay down and bring your awareness to your body.
Gently close your eyes and feel the heaviness of your body laying down.
Witness the energy in your hands right now,
Noticing if there's any tingling presence.
Tonight we are going to do a body scan to relax and prepare ourselves for sleep.
So let's begin at the top of your head,
Just bringing your awareness to the hair on top of your head and the sensations there.
Moving slowly into the forehead,
Being aware of your brain inside,
Just witnessing this area,
Bringing an awareness of relaxation here.
Slowly moving down to the eyes,
Noticing how your eyes feel.
Are they tired?
Have they been strained?
Whatever's been going on in your eyes today,
Thank your eyes and let them rest here.
Then moving down to your nose,
Your nose that smells things and breathes,
Thanking your nose for all that it does,
Witnessing it and accepting.
Moving into your ears that hear,
That allow you to listen to this meditation,
Thanking them for all that they do.
And then your jaw.
Sometimes we hold our jaw really tightly.
So let's take a nice deep breath in through our nose and on the exhale,
Allow your jaw to open.
And you may choose to just leave it a little ajar so that it can be more relaxed.
And we can let go of any tension here.
And our mouth,
Our tongue,
Our teeth,
All the chewing of food,
Witnessing our mouth with gratitude and accepting it and allowing it to relax.
And then moving down into your throat,
Noticing how your throat feels.
If your neck is tight or tense or strained,
If you have any pain in any area,
We're just going to allow it to be present,
Witness and accept any pain or strain.
And with our awareness,
We invite relaxation.
And we also are aware of our breath moving here in our throat.
And that wind of our breath is always just bringing some relaxation to each area we focus on.
And moving down into your shoulders,
Allowing your shoulders to melt more deeply into the cushion or pillows that you lay on.
You can even roll your shoulders a few times or raise them up and down if that feels good.
And then just seeing your shoulders kind of melting into the cushion like butter in a pan,
Allow them just to soften.
And then allow that melting to go down your arms into your fingers.
Just allowing your arms and hands to relax fully into the area they are laying on.
Then moving back up the arms into the chest,
Noticing your heart center here.
And if you like,
You can place your hands on your heart if that's comfortable.
And invite your breath to move in and out of your heart center.
So our breath is moving through the front of our heart and through the back of our heart.
Let's just stay here with the heart,
Allowing the heart to breathe,
Taking a little time for any emotions we have stored here.
Allowing them to breathe,
Allowing them to open and release.
We give our heart permission to release and open here with our breath.
And then moving into your lungs.
Maybe filling your lungs with a color that you like.
Pick any color and fill your lungs up with that beautiful color,
Which brings healing energy into your lungs.
And now that healing energy is moving through your whole body with every breath you breathe.
We can even add a word like peace or love or gratitude,
Calm or happiness or forgiveness.
So pick a word that you like that fills up your lungs and your heart.
And every breath we take from this moment forward will be aligned with that color and that word.
And then moving from the lungs down into your stomach area where all your organs are.
Thanking them for all the work they do,
Knowing that when you rest they get to regenerate your body and your stomach,
Your digestive system.
All are here and we thank them.
And allow them to relax a little bit more.
And then moving down.
Feeling your spine,
Being aware of your whole spine that holds you up and allows you to dance,
Thanking your spine for its flexibility.
And then moving down into your legs.
And also your sit bones.
Where you sit,
You might be sitting a lot by the computer during the day,
So those sit bones keep you up a lot now they get to relax in bed.
And then moving into your legs.
Thanking your legs for walking you through life and dancing you through life.
Your knees,
Grateful for their flexibility.
And then into the calf muscles.
They may be tired from a long day.
Thank them,
Tell them it's okay to relax and let go now.
And then we move into our feet.
We have so many bones in our feet.
So we bring our awareness into our feet that walk us around.
We witness and accept our feet.
And then we'll move into our toes.
All 10 toes,
Maybe you wiggle them a little bit.
Thank them for what they do and let them know it's time to relax.
Now just feeling your whole body here laying down.
And then noticing as you connect to the whole body if there's any areas that need more attention.
If there are,
You can simply go to that area and bring your breath and your awareness there.
Breathe that energy into any area that needs it.
And then just come back to the whole body,
Thanking your whole body and your awareness for this time you have taken.
Giving your whole body,
Your mind,
Your heart,
Your body permission to relax with every breath I take.
Thank you for letting me guide you and have a wonderful sleep.
