8 Hours | Deep Sleep Meditation - Fall Asleep Fast

This meditation is designed to offer you a peaceful night of sleep. Using visualization and a full body scan, you will experience deep relaxation to help you fall asleep with ease and stay asleep through the night.

This is an 8 hour loop for uninterrupted rest. For best results, listen nightly.

Transcript

Good evening. My name is Fatima Farmer and in this sleep meditation I'll provide you with simple practice that will allow you to relax and gently drift off to a restful night of sleep. If you make it through this entire meditation and you haven't fallen asleep I encourage you to listen to it again. The more you listen to this sleep meditation I encourage you to listen to it again. Over time, The easier it will be for your body to naturally relax. I encourage you to revisit this as often as you need to. Before we begin, If you haven't already, I invite you to find your favorite sleeping position. As you settle in underneath a cozy blanket shifting around to get comfortable I invite you to land in a spot that feels supportive for you. This would be a great time to close your eyes if you haven't already. We'll begin with a few slow deep belly breaths. As you breathe in through your nose filling your belly with air and out through your mouth. Again, Breathing in through your nose, Filling the belly with air and out through the mouth. Continue breathing in that pattern at your own pace at a pace that feels good to you. As you listen to the music I invite you to bring your awareness to the soles of your feet. Simply noticing the soles of your feet. In your mind's eye, Begin to scan each toe one by one. From the big toe all the way to the pinky toe. Remembering to breathe. Just notice each toe one by one. Begin to notice the arch in your foot. Noticing your heels. Begin to notice the tops of your feet. Your ankles. Remembering to breathe in through the nose and out through the mouth. Noticing your ankles. Scanning slowly up the leg. Noticing your shins. Your calves. Noticing the heaviness of your lower legs all the way down to your feet. Noticing your kneecaps now. Seeing if you can create some softness. Seeing where your breath can create space in the body. Observing the breath. Watching the breath. Noticing your thighs. Noticing the buttocks. Becoming aware of the hips with your focus on your hips. Take a deep breath in through your nose and sighing out through your mouth. Breathing. Creating softness in the hips. Openness in the hips. Creating space. Noticing the weight of your entire leg from the tip of your toes all the way to your hips. Notice the heaviness of your body. Remembering to breathe in through the nose and out through the mouth. Breathing. Bring your awareness to your fingertips now. Starting from the thumbs and gradually scanning each finger one by one. Begin to notice the ankles the palms of your hands. Notice your wrist. Observe your forearms. Your elbows. Working your way up to your triceps and your biceps. Just notice these muscles. Notice the weight of your arms as they sink deeper into relaxation. And on your next deep breath bring your awareness deep into the low belly. And imagine when you breathe in a balloon it sits in the belly and expands with your breath. And on the exhale that balloon deflates slowly. Again breathing in that balloon fills with air your belly rises it's round and full. And on the exhale your belly softens relaxes and deflates like a balloon. Continuing to scan up the body noticing the ribcage noticing how your lungs fill with air on the inhale. And noticing the softness in the chest on the exhale. Beginning to notice your heart space noticing the heartbeat and even visualizing the heart. Visualizing the human heart with all of its chambers, Valves vessels all of its magnificent features. Imagine your heart beating hear your heart beating notice your heart beating and on the next deep breath bring your awareness to your shoulders and your back and allow the heaviness of the day to melt deeply sinking all the way into the bed or the surface beneath you shoulders melting back muscles releasing almost as if warm oil is being poured over the muscles releasing any tension melting away all pain stress on the body the heaviness of your body begins to weigh down into the bed beneath you melting slowly drifting off on your next inhale notice your neck your throat allow your breath to create a softness in the throat allowing your vocal cords to relax after a long day begin to notice your jaw noticing if you are holding any tension in your face if so allow your deep breath to melt away any clenching of the teeth any furrowing of the eyebrows your eyes feel heavy your cheeks feel soft and gradually you bring your awareness to the crown of your head with your body fully relaxed as light as a feather you drift off to sleep in a wave of relaxation moves over your entire body washing you in a blanket of peace and stillness and calm from head to toe your entire body feels weightless and easeful and calm as you drift off to sleep we'll begin with a few slow deep belly breaths you breathe in through your nose filling your belly with air and out through your mouth again breathing in through your nose filling the belly with air and out through the mouth continue breathing in that pattern at your own pace at a pace that feels good to you as you listen to the music I invite you to bring your awareness to the soles of your feet simply noticing the soles of your feet in your mind's eye begin to scan each toe one by one from the big toe all the way to the pinky toe remembering to breathe just notice each toe one by one begin to notice the arch in your foot noticing your heels begin to notice the tops of your feet your ankles remembering to breathe in through the nose and out through the mouth noticing your ankles scanning slowly up the leg noticing your shins your calves noticing the heaviness of your lower legs all the way down to your feet noticing your kneecaps now seeing if you can create some softness seeing where your breath can create space in the body observing the breath watching the breath noticing your thighs noticing the buttocks becoming aware of the hips with your focus on your hips take a deep breath in through your nose and sighing out through your mouth creating softness in the hips openness in the hips space noticing the weight of your entire leg from the tip of your toes all the way to your hips notice the heaviness of your body remembering to breathe in through the nose and out through the mouth bring your awareness to your fingertips now starting from the thumbs and gradually scanning each finger one by one begin to notice your wrists your knuckles the palms of your hands notice your wrists observe your forearms your elbows bringing your way up to your triceps and your biceps just notice these muscles notice the weight of your arms as they sink deeper into relaxation and on your next deep breath bring your awareness deep into the low belly and imagine when you breathe in a balloon sits in the belly and expands with your breath and on the exhale that balloon deflates slowly again breathing in that balloon fills with air your belly rises it's round and full and on the exhale your belly softens relaxes and deflates like a balloon continuing to scan up the body noticing the ribcage noticing how your lungs fill with air on the inhale and noticing the softness in the chest on the exhale beginning to notice your heart space noticing the heartbeat and even visualizing the heart visualizing the human heart with all of its chambers valves vessels all of its magnificent features imagine your heart beating hear your heart beating notice your heart beating and on the next deep breath bring your awareness to your shoulders your back and allow the heaviness of the day to melt deeply sinking all the way in to the bed or the surface beneath you shoulders melting back muscles releasing almost as if warm oil is being poured over the muscles releasing any tension melting away all pain stress on the body the heaviness of your body begins to weigh down into the bed beneath you melting slowly drifting off on your next inhale notice your neck your throat allow your breath to create a softness in the throat allowing your vocal cords to relax after a long day begin to notice your jaw noticing if you are holding any tension in your face if so allow your deep breath to melt away any clenching of the teeth any furrowing of the eyebrows your eyes feel heavy your cheeks feel soft and gradually you bring your awareness to the crown of your head with your body fully relaxed as light as a feather you drift off to sleep in a wave of relaxation moves over your entire body washing you in a blanket of peace and stillness and calm from head to toe your entire body feels weightless and easeful as you drift off to sleep we'll begin with a few slow deep belly breaths you breathe in through your nose filling your belly with air and out through your mouth again breathing in through your nose filling the belly with air and out through the mouth continue breathing in that pattern at your own pace at a pace that feels good to you as you listen to the music I invite you to bring your awareness to the soles of your feet simply noticing the soles of your feet in your mind's eye begin to scan each toe one by one from the big toe all the way to the pinky toe remembering to breathe just notice each toe one by one begin to notice the arch in your foot noticing your heels begin to notice the tops of your feet your ankles remembering to breathe in through the nose and out through the mouth noticing your ankles scanning slowly up the leg noticing your shins your calves noticing the heaviness of your lower legs all the way down to your feet noticing your kneecaps now seeing if you can create some softness seeing where your breath can create space in the body observing the breath watching the breath noticing your thighs noticing the buttocks becoming aware of the hips with your focus on your hips take a deep breath in through your nose and sighing out through your mouth creating softness in the hips openness in the space noticing the weight of your entire leg from the tip of your toes all the way to your hips notice the heaviness of your body remembering to breathe in through the nose and out through the mouth bring your awareness to your fingertips now starting from the thumbs and gradually scanning each finger one by one begin to notice your knuckles the palms of your hands notice your wrists observe your forearms your elbows working your way up to your triceps and your biceps just notice these muscles notice the weight of your arms as they sink deeper into relaxation and on your next deep breath bring your awareness deep into the low belly and imagine when you breathe in a balloon sits in the belly and expands with your breath and on the exhale that balloon deflates slowly again breathing in that balloon fills with air your belly rises it's round and full and on the exhale your belly softens relaxes and deflates like a balloon continuing to scan up the body noticing the ribcage noticing how your lungs fill with air on the inhale and noticing the softness in the chest on the exhale beginning to notice your heart space noticing the heartbeat and even visualizing the heart visualizing the human heart with all of its chambers valves vessels all of its magnificent features imagine your heart beating hear your heart beating notice your heart beating and on the next deep breath bring your awareness to your shoulders and your back and allow the heaviness of the day to melt deeply sinking all the way in to the bed or the surface beneath you shoulders melting back muscles releasing almost as if warm oil is being poured over the muscles releasing any tension melting away all pain stress on the body the heaviness of your body begins to weigh down into the bed beneath you melting slowly drifting off on your next inhale notice your neck your throat allow your breath to create a softness in the throat allowing your vocal cords to relax after a long day begin to notice your jaw noticing if you are holding any tension in your face if so allow your deep breath to melt away any clenching of the teeth any furrowing of the eyebrows your eyes feel heavy your cheeks feel soft and gradually you bring your awareness to the crown of your head with your body fully relaxed as light as a feather you drift off to sleep in a wave of relaxation moves over your entire body washing you in a blanket of peace and stillness and calm from head to toe your entire body feels weightless and easeful relaxed and calm as you drift off to sleep we'll begin with a few slow deep belly breaths you breathe in through your nose filling your belly with air and out through your mouth again breathing in through your nose filling the belly with air and out through the mouth continue breathing in that pattern at your own pace at a pace that feels good to you as you listen to the music I invite you to bring your awareness to the soles of your feet simply noticing the soles of your feet in your mind's eye begin to scan each toe one by one from the big toe all the way to the pinky toe remembering to breathe just notice each toe one by one begin to notice the arch in your foot noticing your heels begin to notice the tops of your feet your ankles remembering to breathe in through the nose and out through the mouth noticing your ankles scanning slowly up the leg noticing your shins your calves noticing the heaviness of your lower legs all the way down to your feet noticing your kneecaps now seeing if you can create some softness seeing where your breath can create space in the body observing the breath watching the breath noticing your thighs noticing the buttocks becoming aware of the hips with your focus on your hips take a deep breath in through your nose and sighing out through your mouth creating softness in the hips openness in the hips space noticing the weight of your entire leg from the tip of your toes all the way to your hips notice the heaviness of your body remembering to breathe in through the nose and out through the mouth bring your awareness to your fingertips now starting from the thumbs and gradually scanning each finger one by one begin to notice your knuckles the palms of your hands notice your wrist observe your forearms your elbows working your way up to your triceps and your biceps just notice these muscles notice the weight of your arms as they sink deeper into relaxation and on your next deep breath bring your awareness deep into the low belly and imagine when you breathe in a balloon sits in the belly and expands with your breath and on the exhale that balloon deflates slowly again breathing in that balloon fills with air your belly rises it's round and full and on the exhale your belly softens relaxes and deflates like a balloon continuing to scan up the body noticing the ribcage noticing how your lungs fill with air on the inhale and noticing the softness in the chest on the exhale beginning to notice your heart space noticing the heartbeat and even visualizing the heart visualizing the human heart with all of its chambers valves vessels all of its magnificent features imagine your heart beating hear your heart beating notice your heart beating and on the next deep breath bring your awareness to your shoulders and your back and allow the heaviness of the day to melt deeply sinking all the way into the bed or the surface beneath you shoulders melting back muscles releasing almost as if warm oil is being poured over the muscles releasing any tension melting away all pain stress on the body the heaviness of your body begins to weigh down into the bed beneath you melting slowly drifting off on your next inhale notice your neck your throat allow your breath to create a softness in the throat allowing your vocal cords to relax after a long day begin to notice your jaw noticing if you are holding any tension in your face if so allow your deep breath to melt away any clenching of the teeth any furrowing of the eyebrows your eyes feel heavy your cheeks feel soft gradually you bring your awareness to the crown of your head with your body fully relaxed as light as a feather you drift off to sleep and a wave of relaxation moves over your entire body washing you in a blanket of peace and stillness and calm from head to toe your entire body feels weightless and easeful as you drift off to sleep we'll begin with a few slow deep belly breaths you breathe in through your nose filling your belly with air and out through your mouth again breathing in through your nose filling the belly with air and out through the mouth continue breathing in that pattern at your own pace at a pace that feels good to you as you listen to the music I invite you to bring your awareness to the soles of your feet simply noticing the soles of your feet in your mind's eye begin to scan each toe one by one from the big toe all the way to the pinky toe remembering to breathe just notice each toe one by one begin to notice the arch in your foot noticing your heels begin to notice the tops of your feet your ankles remembering to breathe in through the nose and out through the mouth noticing your ankles scanning slowly up the leg noticing your shins your calves noticing the heaviness of your lower legs all the way down to your feet noticing your kneecaps now seeing if you can create some softness seeing where your breath can create space in the body observing the breath watching the breath noticing your thighs noticing the buttocks becoming aware of the hips with your focus on your hips take a deep breath in through your nose and sighing out through your mouth creating softness in the hips openness in the hips space noticing the weight of your entire leg from the tip of your toes all the way to your hips notice the heaviness of your body remembering to breathe in through the nose and out through the mouth bring your awareness to your fingertips now starting from the thumbs and gradually scanning each finger one by one begin to notice your knuckles the palms of your hands notice your wrist observe your forearms your elbows working your way up to your triceps and your biceps just notice these muscles notice the weight of your arms as they sink deeper into relaxation and on your next deep breath bring your awareness deep into the low belly and imagine when you breathe in a balloon sits in the belly and expands with your breath and on the exhale that balloon deflates slowly again breathing in that balloon fills with air your belly rises it's round and full and on the exhale your belly softens relaxes and deflates like a balloon continuing to scan up the body noticing the ribcage noticing how your lungs fill with air on the inhale and noticing the softness in the chest on the exhale beginning to notice your heart space noticing the heartbeat and even visualizing the heart visualizing the human heart with all of its chambers, Valves vessels all of its magnificent features imagine your heart beating hear your heart beating notice your heart beating and on the next deep breath bring your awareness to your shoulders and your back and allow the heaviness of the day to melt deeply sinking all the way in to the bed or the surface beneath you shoulders melting back muscles releasing almost as if warm oil is being poured over the muscles releasing any tension melting away all pain stress on the body the heaviness of your body begins to weigh down into the bed beneath you melting slowly drifting off on your next inhale notice your neck your throat allow your breath to create a softness in the throat allowing your vocal cords to relax after a long day begin to notice your jaw noticing if you are holding any tension in your face if so allow your deep breath to melt away any clenching of the teeth any furrowing of the eyebrows your eyes feel heavy your cheeks feel soft and gradually you bring your awareness to the crown of your head with your body fully relaxed as light as a feather you drift off to sleep in a wave of relaxation moves over your entire body washing you in a blanket of peace and stillness and calm from head to toe your entire body feels weightless and easeful and calm as you drift off to sleep we'll begin with a few slow deep belly breaths you breathe in through your nose filling your belly with air and out through your mouth again breathing in through your nose filling the belly with air and out through the mouth breathing in that pattern at your own pace at a pace that feels good to you as you listen to the music I invite you to bring your awareness to the soles of your feet simply noticing the soles of your feet in your mind's eye begin to scan each toe one by one from the big toe all the way to the pinky toe remembering to breathe just notice each toe one by one begin to notice the arch in your foot noticing your heels begin to notice the tops of your feet your ankles remembering to breathe in through the nose and out through the mouth noticing your ankles scanning slowly up the leg noticing your shins your calves noticing the heaviness of your lower legs all the way down to your feet noticing your kneecaps now seeing if you can create some softness seeing where your breath can create space in the body observing the breath watching the breath noticing your thighs noticing the buttocks becoming aware of the hips with your focus on your hips take a deep breath in through your nose and sighing out through your mouth creating softness in the hips openness in the hips noticing the weight of your entire leg from the tip of your toes all the way to your hips notice the heaviness of your body remembering to breathe in through the nose and out through the mouth bring your awareness to your fingertips now starting from the thumbs and gradually scanning each finger one by one begin to notice your knuckles the palms of your hands notice your wrist observe your forearms your elbows working your way up to your triceps and your biceps just notice these muscles notice the weight of your arms as they sink deeper into relaxation and on your next deep breath bring your awareness deep into the low belly and imagine when you breathe in a balloon sits in the belly and expands with your breath and on the exhale that balloon deflates slowly again breathing in that balloon fills with air your belly rises it's round and full and on the exhale your belly softens relaxes and deflates like a balloon continuing to scan up the body noticing the ribcage noticing how your lungs fill with air on the inhale and noticing the softness in the chest on the exhale beginning to notice your heart space noticing the heartbeat and even visualizing the heart visualizing the human heart with all of its chambers valves vessels all of its magnificent features imagine your heart beating hear your heart beating notice your heart beating and on the next deep breath bring your awareness to your shoulders and your back and allow the heaviness of the day to melt deeply sinking all the way into the bed or the surface beneath you shoulders melting back muscles releasing almost as if warm oil is being poured over the muscles releasing any tension melting away all pain stress on the body the heaviness of your body begins to weigh down into the bed beneath you melting slowly drifting off on your next inhale notice your neck your throat allow your breath to create a softness in the throat allowing your vocal cords to relax after a long day begin to notice your jaw noticing if you are holding any tension in your face if so allow your deep breath to melt away any clenching of the teeth any furrowing of the eyebrows your eyes feel heavy your cheeks feel soft and gradually you bring your awareness to the crown of your head with your body fully relaxed as light as a feather you drift off to sleep and a wave of relaxation moves over your entire body washing you in a blanket of peace and stillness and calm from head to toe your entire body feels weightless and easeful as you drift off to sleep we'll begin with a few slow deep belly breaths you breathe in through your nose filling your belly with air and out through your mouth again breathing in through your nose filling the belly with air and out through the mouth continue breathing in that pattern at your own pace at a pace that feels good to you as you listen to the music I invite you to bring your awareness to the soles of your feet simply noticing the soles of your feet in your mind's eye begin to scan each toe one by one from the big toe all the way to the pinky toe remembering to breathe just notice each toe one by one begin to notice the arch in your foot noticing your heels begin to notice the tops of your feet your ankles remembering to breathe in through the nose and out through the mouth noticing your ankles scanning slowly up the leg noticing your shins your calves noticing the heaviness of your lower legs all the way down to your feet noticing your kneecaps now seeing if you can create some softness seeing where your breath can create space in the body observing the breath watching the breath noticing your thighs noticing the buttocks becoming aware of the hips with your focus on your hips take a deep breath in through your nose and sighing out through your mouth creating softness in the hips openness in the hips space noticing the weight of your entire leg from the tip of your toes all the way to your hips notice the heaviness of your body remembering to breathe in through the nose and out through the mouth bring your awareness to your fingertips now starting from the thumbs and gradually scanning each finger one by one begin to notice your knuckles your wrists the palms of your hands notice your wrists observe your forearms your elbows working your way up to your triceps and your biceps just notice these muscles notice the weight of your arms as they sink deeper into relaxation and on your next deep breath bring your awareness deep into the low belly and imagine when you breathe in a balloon sits in the belly and expands with your breath and on the exhale that balloon deflates slowly again breathing in that balloon fills with air your belly rises it's round and full and on the exhale your belly softens relaxes and deflates like a balloon continuing to scan up the body noticing the ribcage noticing how your lungs fill with air on the inhale and noticing the softness in the chest on the exhale beginning to notice your heart space noticing the heartbeat and even visualizing the heart visualizing the human heart with all of its chambers valves vessels all of its magnificent features imagine your heart beating hear your heart beating notice your heart beating and on the next deep breath bring your awareness to your shoulders and your back and allow the heaviness of the day to melt deeply sinking all the way in to the bed or the surface beneath you shoulders melting back muscles releasing almost as if warm oil is being poured over the muscles releasing any tension melting away all pain stress on the body the heaviness of your body begins to weigh down into the bed beneath you melting slowly drifting off on your next inhale notice your neck your throat allow your breath to create a softness in the throat allowing your vocal cords to relax after a long day begin to notice your jaw noticing if you are holding any tension in your face if so allow your deep breath to melt away any clenching of the teeth any furrowing of the eyebrows your eyes feel heavy your cheeks feel soft and gradually you bring your awareness to the crown of your head with your body fully relaxed as light as a feather you drift off to sleep and a wave of relaxation moves over your entire body washing you in a blanket of peace and stillness and calm from head to toe your entire body feels weightless and easeful and calm as you drift off to sleep we'll begin with a few slow deep belly breaths you breathe in through your nose filling your belly with air and out through your mouth again breathing in through your nose filling the belly with air and out through the mouth continue breathing in that pattern at your own pace at a pace that feels good to you as you listen to the music I invite you to bring your awareness to the soles of your feet simply noticing the soles of your feet in your mind's eye begin to scan each toe one by one from the big toe all the way to the pinky toe remembering to breathe just notice each toe one by one begin to notice the arch in your foot noticing your heels begin to notice the tops of your feet your ankles remembering to breathe in through the nose and out through the mouth noticing your ankles scanning slowly up the leg noticing your shins your calves noticing the heaviness of your lower legs all the way down to your feet noticing your kneecaps now seeing if you can create some softness seeing where your breath can create space in the body observing the breath watching the breath noticing your thighs noticing the buttocks and becoming aware of the hips with your focus on your hips take a deep breath in through your nose and sighing out through your mouth creating softness in the hips openness and noticing the weight of your entire leg from the tip of your toes all the way to your hips notice the heaviness of your body remembering to breathe in through the nose and out through the mouth bring your awareness to your fingertips now starting from the thumbs and gradually scanning each finger one by one begin to notice your knuckles the palms of your hands notice your wrists observe your forearms your elbows working your way up to your triceps and your biceps just notice these muscles notice the weight of your arms as they sink deeper into relaxation and on your next deep breath bring your awareness deep into the low belly and imagine when you breathe in a balloon sits in the belly and expands with your breath and on the exhale that balloon deflates slowly again breathing in that balloon fills with air your belly rises it's round and full and on the exhale your belly softens relaxes and deflates like a balloon continuing to scan up the body noticing the ribcage noticing how your lungs fill with air on the inhale and noticing the softness in the chest on the exhale beginning to notice your heart space noticing the heartbeat and even visualizing the heart visualizing the human heart with all of its chambers valves vessels all of its magnificent features imagine your heart beating hear your heart beating notice your heart beating and on the next deep breath bring your awareness to your shoulders and your back and allow the heaviness of the day to melt deeply sinking all the way in to the bed or the surface beneath you shoulders melting back muscles releasing almost as if warm oil is being poured over the muscles releasing any tension melting away all pain stress on the body the heaviness of your body begins to weigh down into the bed beneath you melting slowly drifting off and on your next inhale notice your neck your throat allow your breath to create a softness in the throat allowing your vocal cords to relax after a long day begin to notice your jaw noticing if you are holding any tension in your face if so allow your deep breath to melt away any clenching of the teeth any furrowing of the eyebrows your eyes feel heavy your cheeks feel soft and gradually you bring your awareness to the crown of your head with your body fully relaxed as light as a feather you drift off to sleep and a wave of relaxation moves over your entire body washing you in a blanket of peace and stillness and calm from head to toe your entire body feels weightless and easeful as you drift off to sleep we'll begin with a few slow deep belly breaths you breathe in through your nose filling your belly with air and out through your mouth again breathing in through your nose filling the belly with air and out through the mouth continue breathing in that pattern at your own pace at a pace that feels good to you as you listen to the music I invite you to bring your awareness to the souls of your feet simply noticing the souls of your feet in your mind's eye begin to scan each toe one by one from the big toe all the way to the pinky toe remembering to breathe just notice each toe one by one begin to notice the arch in your foot noticing your heels begin to notice the tops of your feet your ankles remembering to breathe in through the nose and out through the mouth noticing your ankles scanning slowly up the leg noticing your shins your calves noticing the heaviness of your lower legs all the way down to your feet noticing your kneecaps now seeing if you can create some softness seeing where your breath can create space in the body observing the breath watching the breath noticing your thighs noticing the buttocks and becoming aware of the hips with your focus on your hips take a deep breath in through your nose and sighing out through your mouth creating softness in the hips openness in the hips space noticing the weight of your entire leg from the tip of your toes all the way to your hips notice the heaviness of your body remembering to breathe in through the nose and out through the mouth bring your awareness to your fingertips starting from the thumbs and gradually scanning each finger one by one begin to notice your knuckles the palms of your hands notice your wrists observe your forearms your elbows working your way up to your triceps and your biceps just notice these muscles notice the weight of your arms as they sink deeper into relaxation and on your next deep breath bring your awareness deep into the low belly and imagine when you breathe in a balloon sits in the belly and expands with your breath and on the exhale that balloon deflates slowly again breathing in that balloon fills with air your belly rises it's round and full and on the exhale your belly softens relaxes and deflates like a balloon continuing to scan up the body noticing the ribcage noticing how your lungs fill with air on the inhale and noticing the softness in the chest on the exhale beginning to notice your heart space noticing the heartbeat and even visualizing the heart visualizing the human heart with all of its chambers valves vessels all of its magnificent features imagine your heart beating hear your heart beating notice your heart beating and on the next deep breath bring your awareness to your shoulders and your back and allow the heaviness of the day to melt deeply sinking all the way in to the bed or the surface beneath you shoulders melting back muscles releasing almost as if warm oil is being poured over the muscles releasing any tension melting away all pain stress on the body the heaviness of your body begins to weigh down into the bed beneath you melting slowly drifting off and on your next inhale notice your neck your throat allow your breath to create a softness in the throat allowing your vocal cords to relax after a long day begin to notice your jaw noticing if you are holding any tension in your face if so allow your deep breath to melt away any clenching of the teeth any furrowing of the eyebrows your eyes feel heavy your cheeks feel soft and gradually you bring your awareness to the crown of your head with your body fully relaxed as light as a feather you drift off to sleep in a wave of relaxation moves over your entire body washing you in a blanket of peace and stillness and calm from head to toe your entire body feels weightless and easeful as you drift off to sleep we'll begin with a few slow deep belly breaths you breathe in through your nose filling your belly with air and out through your mouth again breathing in through your nose filling the belly with air and out through the mouth continue breathing in that pattern at your own pace at a pace that feels good to you as you listen to the music I invite you to bring your awareness to the soles of your feet simply noticing the soles of your feet in your minds eye begin to scan each toe one by one from the big toe all the way to the pinky toe remembering to breathe just notice each toe one by one begin to notice the arch in your foot noticing your heels begin to notice the tops of your feet your ankles remembering to breathe in through the nose and out through the mouth noticing your ankles scanning slowly up the leg noticing your shins your calves noticing the heaviness of your lower legs all the way down to your feet noticing your kneecaps now seeing if you can create some softness seeing where your breath can create space in the body observing the breath watching the breath noticing your thighs noticing the buttocks becoming aware of the hips with your focus on your hips take a deep breath in through your nose and sighing out through your mouth creating softness in the hips openness noticing the weight of your entire leg from the tip of your toes all the way to your hips notice the heaviness of your body remembering to breathe in through the nose and out through the mouth bring your awareness to your fingertips now starting from the thumbs and gradually scanning each finger one by one begin to notice your knuckles the palms of your hands notice your wrist observe your forearms your elbows working your way up to your triceps and your biceps just notice these muscles notice the weight of your arms as they sink deeper into relaxation and on your next deep breath bring your awareness deep into the low belly and imagine when you breathe in a balloon sits in the belly and expands with your breath and on the exhale that balloon deflates slowly again breathing in that balloon fills with air your belly rises it's round and full and on the exhale your belly softens relaxes and deflates like a balloon continuing to scan up the body noticing the ribcage noticing how your lungs fill with air on the inhale and noticing the softness in the chest on the exhale beginning to notice your heart space noticing the heartbeat and even visualizing the heart visualizing the human heart with all of its chambers, Valves vessels all of its magnificent features imagine your heart beating hear your heart beating notice your heart beating and on the next deep breath bring your awareness to your shoulders and your back and allow the heaviness of the day to melt deeply sinking all the way into the bed or the surface beneath you shoulders melting back muscles releasing almost as if warm oil is being poured over the muscles releasing any tension melting away all pain stress on the body the heaviness of your body begins to weigh down into the bed beneath you melting slowly drifting off on your next inhale notice your neck your throat allow your breath to create a softness in the throat allowing your vocal cords to relax after a long day begin to notice your jaw noticing if you are holding any tension in your face if so allow your deep breath to melt away any clenching of the teeth any furrowing of the eyebrows your eyes feel heavy your cheeks feel soft and gradually you bring your awareness to the crown of your head with your body fully relaxed as light as a feather you drift off to sleep in a wave of relaxation moves over your entire body washing you in a blanket of peace and stillness and calm from head to toe your entire body feels weightless and peaceful as you drift off to sleep we'll begin with a few slow deep belly breaths you breathe in through your nose filling your belly with air and out through your mouth again breathing in through your nose filling the belly with air and out through the mouth continue breathing in that pattern at your own pace at a pace that feels good to you as you listen to the music I invite you to bring your awareness to the soles of your feet simply noticing the soles of your feet in your mind's eye begin to scan each toe one by one from the big toe all the way to the pinky toe remembering to breathe just notice each toe one begin to notice the arch in your foot noticing your heels begin to notice the tops of your feet your ankles remembering to breathe in through the nose and out through the mouth noticing your ankles scanning slowly up the leg noticing your shins your calves noticing the heaviness of your lower legs all the way down to your feet noticing your kneecaps now seeing if you can create some softness seeing where your breath can create space in the body observing the breath watching the breath noticing your thighs noticing the buttocks and becoming aware of the hips with your focus on your hips take a deep breath in through your nose and sighing out through your mouth creating softness in the hips openness in the hips space noticing the weight of your entire leg from the tip of your toes all the way to your hips notice the heaviness of your body remembering to breathe in through the nose and out through the mouth bring your awareness to your fingertips now starting from the thumbs and gradually scanning each finger one by one begin to notice your knuckles your wrists the palms of your hands notice your wrists observe your forearms your elbows working your way up to your triceps and your biceps just notice these muscles notice the weight of your arms as they sink deeper into relaxation and on your next deep breath bring your awareness deep into the low belly and imagine when you breathe in a balloon sits in the belly and expands with your breath and on the exhale that balloon deflates slowly again breathing in that balloon fills with air your belly rises it's round and full and on the exhale your belly softens relaxes and deflates like a balloon continuing to scan up the body noticing the ribcage noticing how your lungs fill with air on the inhale and noticing the softness in the chest on the exhale beginning to notice your heart space noticing the heartbeat and even visualizing the heart visualizing the human heart with all of its chambers valves vessels all of its magnificent features imagine your heart beating hear your heart beating notice your heart beating and on the next deep breath bring your awareness to your shoulders and your back and allow the heaviness of the day to melt deeply sinking all the way in to the bed or the surface beneath you shoulders melting back muscles releasing almost as if warm oil is being poured over the muscles releasing any tension melting away all pain stress on the body the heaviness of your body begins to weigh down into the bed beneath you melting slowly drifting off on your next inhale notice your neck your throat allow your breath to create a softness in the throat allowing your vocal cords to relax after a long day begin to notice your jaw noticing if you are holding any tension in your face if so allow your deep breath to melt away any clenching of the teeth any furrowing of the eyebrows your eyes feel heavy your cheeks feel soft and gradually you bring your awareness to the crown of your head with your body fully relaxed as light as a feather you drift off to sleep and a wave of relaxation moves over your entire body washing you in a blanket of peace and stillness and calm from head to toe your entire body feels weightless and easeful and calm as you drift off to sleep we'll begin with a few slow deep belly breaths you breathe in through your nose filling your belly with air and out through your mouth again breathing in through your nose filling the belly with air and out through the mouth continue breathing in that pattern at your own pace at a pace that feels good to you as you listen to the music I invite you to bring your awareness to the soles of your feet simply noticing the soles of your feet in your mind's eye begin to scan each toe one by one from the big toe all the way to the pinky toe remembering to breathe just notice each toe one by one begin to notice the arch in your foot noticing your heels begin to notice the tops of your feet your ankles remembering to breathe in through the nose and out through the mouth noticing your ankles scanning slowly up the leg noticing your shins your calves noticing the heaviness of your lower legs all the way down to your feet noticing your kneecaps now seeing if you can create some softness seeing where your breath can create space in the body observing the breath watching the breath noticing your thighs noticing the buttocks and becoming aware of the hips with your focus on your hips take a deep breath in through your nose and sighing out through your mouth creating softness in the hips openness and noticing the weight of your entire leg from the tip of your toes all the way to your hips notice the heaviness of your body remembering to breathe in through the nose and out through the mouth bring your awareness to your fingertips now starting from the thumbs and gradually scanning each finger one by one begin to notice your knuckles the palms of your hands notice your wrist observe your forearms your elbows working your way up to your triceps and your biceps just notice these muscles notice the weight of your arms as they sink deeper into relaxation and on your next deep breath bring your awareness deep into the low belly and imagine when you breathe in a balloon sits in the belly and expands with your breath and on the exhale that balloon deflates slowly again breathing in that balloon fills with air your belly rises it's round and full and on the exhale your belly softens relaxes and deflates like a balloon continuing to scan up the body noticing the ribcage noticing how your lungs fill with air on the inhale and noticing the softness in the chest on the exhale beginning to notice your heart space noticing the heartbeat and even visualizing the heart visualizing the human heart with all of its chambers valves vessels all of its magnificent features imagine your heart beating hear your heart beating notice your heart beating and on the next deep breath bring your awareness to your shoulders and your back and allow the heaviness of the day to melt deeply sinking all the way into the bed or the surface beneath you shoulders melting back muscles releasing almost as if warm oil is being poured over the muscles releasing any tension melting away all pain and stress on the body the heaviness of your body begins to weigh down into the bed beneath you melting slowly drifting off and on your next inhale notice your neck your throat allow your breath to create a softness in the throat allowing your vocal cords to relax after a long day begin to notice your jaw noticing if you are holding any tension in your face if so allow your deep breath to melt away any clenching of the teeth any furrowing of the eyebrows your eyes feel heavy your cheeks feel soft and gradually you bring your awareness to the crown of your head with your body fully relaxed as light as a feather you drift off to sleep in a wave of relaxation moves over your entire body washing you in a blanket of peace and stillness and calm from head to toe your entire body feels weightless and easeful as you drift off to sleep we'll begin with a few slow deep belly breaths you breathe in through your nose filling your belly with air and out through your mouth again breathing in through your nose filling the belly with air and out through the mouth continue breathing in that pattern at your own pace at a pace that feels good to you as you listen to the music I invite you to bring your awareness to the soles of your feet simply noticing the soles of your feet in your mind as I begin to scan each toe one by one from the big toe all the way to the pinky toe remembering to breathe just notice each toe one by one begin to notice the arch in your foot noticing your heels begin to notice the tops of your feet your ankles remembering to breathe in through the nose and out through the mouth noticing your ankles scanning slowly up the leg noticing your shins your calves noticing the heaviness of your lower legs all the way down to your feet noticing your kneecaps now seeing if you can create some softness seeing where your breath can create space in the body observing the breath watching the breath noticing your thighs noticing the buttocks becoming aware of the hips with your focus on your hips take a deep breath in through your nose and sighing out through your mouth creating softness in the hips openness in the hips space noticing the weight of your entire leg from the tip of your toes all the way to your hips notice the heaviness of your body remembering to breathe in through the nose and out through the mouth bring your awareness to your fingertips starting from the thumbs and gradually scanning each finger one by one begin to notice your knuckles the palms of your hands notice your wrists observe your forearms your elbows working your way up to your triceps and your biceps just notice these muscles notice the weight of your arms as they sink deeper into relaxation and on your next deep breath bring your awareness deep into the low belly and imagine when you breathe in a balloon sits in the belly and expands with your breath and on the exhale that balloon deflates slowly again breathing in that balloon fills with air your belly rises it's round and full and on the exhale your belly softens relaxes and deflates like a balloon continuing to scan up the body noticing the ribcage noticing how your lungs fill with air on the inhale and noticing the softness in the chest on the exhale beginning to notice your heart space noticing the heartbeat and even visualizing the heart visualizing the human heart with all of its chambers valves vessels all of its magnificent features imagine your heart beating hear your heart beating notice your heart beating and on the next deep breath bring your awareness to your shoulders and your back and allow the heaviness of the day to melt deeply sinking all the way in to the bed or the surface beneath you shoulders melting back muscles releasing almost as if warm oil is being poured over the muscles releasing any tension melting away all pain stress on the body the heaviness of your body begins to weigh down into the bed beneath you melting slowly drifting off on your next inhale notice your neck your throat allow your breath to create a softness in the throat allowing your vocal cords to relax after a long day begin to notice your jaw noticing if you are holding any tension in your face if so allow your deep breath to melt away any clenching of the teeth any furrowing of the eyebrows your eyes feel heavy your cheeks feel soft and gradually you bring your awareness to the crown of your head with your body fully relaxed as light as a feather you drift off to sleep and a wave of relaxation moves over your entire body washing you in a blanket of peace and stillness and calm from head to toe your entire body feels weightless and easeful as you drift off to sleep we'll begin with a few slow deep belly breaths you breathe in through your nose filling your belly with air and out through your mouth again breathing in through your nose filling the belly with air and out through the mouth continue breathing in that pattern at your own pace at a pace that feels good to you as you listen to the music I invite you to bring your awareness to the soles of your feet simply noticing the soles of your feet in your mind's eye begin to scan each toe one by one from the big toe all the way to the big toe to the pinky toe remembering to breathe just notice each toe one by one begin to notice the arch in your foot noticing your heels begin to notice the tops of your feet your ankles remembering to breathe in through the nose and out through the mouth noticing your ankles scanning slowly up the leg noticing your shins your calves noticing the heaviness of your lower legs all the way down to your feet noticing your kneecaps now seeing if you can create some softness seeing where your breath can create space in the body observing the breath watching the breath noticing your thighs noticing the buttocks and becoming aware of the hips with your focus on your hips take a deep breath in through your nose and sighing out through your mouth creating softness in the hips openness in the hips noticing the weight of your entire leg from the tip of your toes all the way to your hips notice the heaviness of your body remembering to breathe in through the nose and out through the mouth bring your awareness to your fingertips now starting from the thumbs and gradually scanning each finger one by one begin to notice your knuckles the palms of your hands notice your wrists observe your forearms your elbows working your way up to your triceps and your biceps just notice these muscles notice the weight of your arms as they sink deeper into relaxation and on your next deep breath bring your awareness deep into the low belly and imagine when you breathe in a balloon sits in the belly and expands with your breath and on the exhale that balloon deflates slowly again breathing in that balloon fills with air your belly rises it's round and full and on the exhale your belly softens relaxes and deflates like a balloon continuing to scan up the body noticing the ribcage noticing how your lungs fill with air on the inhale and noticing the softness in the chest on the exhale beginning to notice your heart space noticing the heartbeat and even visualizing the heart visualizing the human heart with all of its chambers valves vessels all of its magnificent features imagine your heart beating hear your heart beating notice your heart beating and on the next deep breath bring your awareness to your shoulders and your back and allow the heaviness of the day to melt deeply sinking all the way into the bed or the surface beneath you shoulders melting back muscles releasing almost as if warm oil is being poured over the muscles releasing any tension melting away all pain stress on the body the heaviness of your body begins to weigh down into the bed beneath you melting slowly drifting off and on your next inhale notice your neck your throat allow your breath to create a softness in the throat allowing your vocal cords to relax after a long day begin to notice your jaw noticing if you are holding any tension in your face if so allow your deep breath to melt away any clenching of the teeth any furrowing of the eyebrows your eyes feel heavy your cheeks feel soft and gradually you bring your awareness to the crown of your head with your body fully relaxed as light as a feather you drift off to sleep and a wave of relaxation moves over your entire body washing you in a blanket of peace and stillness and calm from head to toe your entire body feels weightless and easeful as you drift off to sleep we'll begin with a few slow deep belly breaths you breathe in through your nose filling your belly with air and out through your mouth again breathing in through your nose filling the belly with air and out through the mouth continue breathing in that pattern at your own pace at a pace that feels good to you as you listen to the music I invite you to bring your awareness to the souls of your feet simply noticing the souls of your feet in your mind's eye begin to scan each toe one by one from the big toe all the way to the pinky toe remembering to breathe just notice each toe one by one begin to notice the arch in your foot noticing your heels begin to notice the tops of your feet your ankles remembering to breathe in through the nose and out through the mouth noticing your ankles scanning slowly up the leg noticing your shins your calves noticing the heaviness of your lower legs all the way down to your feet noticing your kneecaps now seeing if you can create some softness seeing where your breath can create space in the body observing the breath watching the breath noticing your thighs noticing the buttocks becoming aware of the hips with your focus on your hips take a deep breath in through your nose and sighing out through your mouth creating softness in the hips openness in the hips space noticing the weight of your entire leg from the tip of your toes all the way to your hips notice the heaviness of your body remembering to breathe in through the nose and out through the mouth bring your awareness to your fingertips now starting from the thumbs and gradually scanning each finger one by one begin to notice your knuckles the palms of your hands notice your wrist observe your forearms your elbows working your way up to your triceps and your biceps just notice these muscles notice the weight of your arms as they sink deeper into relaxation and on your next deep breath bring your awareness deep into the low belly and imagine when you breathe in a balloon sits in the belly and expands with your breath and on the exhale that balloon deflates slowly again breathing in that balloon fills with air your belly rises it's round and full and on the exhale your belly softens relaxes and deflates like a balloon continuing to scan up the body noticing the ribcage noticing how your lungs fill with air on the inhale and noticing the softness in the chest on the exhale beginning to notice your heart space noticing the heartbeat and even visualizing the heart visualizing the human heart with all of its chambers valves vessels all of its magnificent features imagine your heart beating hear your heart beating notice your heart beating and on the next deep breath bring your awareness to your shoulders and your back and allow the heaviness of the day to melt deeply sinking all the way into the bed or the surface beneath you shoulders melting back muscles releasing almost as if warm oil is being poured over the muscles releasing any tension melting away all pain stress on the body the heaviness of your body begins to weigh down into the bed beneath you melting slowly drifting off on your next inhale notice your neck your throat allow your breath to create a softness in the throat allowing your vocal cords to relax after a long day begin to notice your jaw noticing if you are holding any tension in your face if so allow your deep breath to melt away any clenching of the teeth any furrowing of the eyebrows your eyes feel heavy your cheeks feel soft and gradually you bring your awareness to the crown of your head with your body fully relaxed as light as a feather you drift off to sleep and a wave of relaxation moves over your entire body washing you in a blanket of peace and stillness and calm from head to toe your entire body feels weightless and easeful as you drift off to sleep we'll begin with a few slow deep belly breaths you breathe in through your nose filling your belly with air and out through your mouth again breathing in through your nose filling the belly with air and out through the mouth continue breathing in that pattern at your own pace at a pace that feels good to you as you listen to the music I invite you to bring your awareness to the soles of your feet simply noticing the soles of your feet in your mind's eye begin to scan each toe one by one from the big toe all the way to the pinky toe remembering to breathe just notice each toe one by one begin to notice the arch in your foot noticing your heels begin to notice the tops of your feet your ankles remembering to breathe in through the nose and out through the mouth noticing your ankles scanning slowly up the leg noticing your shins your calves noticing the heaviness of your lower legs all the way down to your feet noticing your kneecaps now seeing if you can create some softness seeing where your breath can create space in the body observing the breath watching the breath noticing your thighs noticing the buttocks becoming aware of the hips with your focus on your hips take a deep breath in through your nose and sighing out through your mouth creating softness in the hips openness noticing the weight of your entire leg from the tip of your toes all the way to your hips notice the heaviness of your body remembering to breathe in through the nose and out through the mouth bring your awareness to your fingertips now starting from the thumbs and gradually scanning each finger one by one begin to notice your knuckles the palms of your hands notice your wrist observe your forearms your elbows working your way up to your triceps and your biceps just notice these muscles notice the weight of your arms as they sink deeper into relaxation and on your next deep breath bring your awareness deep into the low belly and imagine when you breathe in a balloon sits in the belly and expands with your breath and on the exhale that balloon deflates slowly again breathing in that balloon fills with air your belly rises it's round and full and on the exhale your belly softens relaxes and deflates like a balloon continuing to scan up the body noticing the rib cage noticing how your lungs fill with air on the inhale and noticing the softness in the chest on the exhale beginning to notice your heart space noticing the heartbeat and even visualizing the heart visualizing the human heart with all of its chambers valves vessels all of its magnificent features imagine your heart beating hear your heart beating notice your heart beating and on the next deep breath bring your awareness to your shoulders and your back and allow the heaviness of the day to melt deeply sinking all the way into the bed or the surface beneath you shoulders melting back muscles releasing almost as if warm oil is being poured over the muscles releasing any tension melting away all pain stress on the body the heaviness of your body begins to weigh down into the bed beneath you melting slowly drifting off and on your next inhale notice your neck your throat allow your breath to create a softness in the throat allowing your vocal cords to relax after a long day begin to notice your jaw noticing if you are holding any tension in your face if so allow your deep breath to melt away any clenching of the teeth any furrowing of the eyebrows your eyes feel heavy your cheeks feel soft and gradually you bring your awareness to the crown of your head with your body fully relaxed as light as a feather you drift off to sleep in a wave of relaxation moves over your entire body washing you in a blanket of peace and stillness and calm from head to toe your entire body feels weightless and easeful as you drift off to sleep we'll begin with a few slow deep belly breaths you breathe in through your nose filling your belly with air and out through your mouth again breathing in through your nose filling the belly with air and out through the mouth continue breathing in that pattern at your own pace at a pace that feels good to you as you listen to the music I invite you to bring your awareness to the soles of your feet simply noticing the soles of your feet in your mind's eye begin to scan each toe one by one from the big toe all the way to the pinky toe remembering to breathe just notice each toe one by one begin to notice the arch in your foot noticing your heels begin to notice the tops of your feet your ankles remembering to breathe in through the nose and out through the mouth noticing your ankles scanning slowly up the leg noticing your shins your calves noticing the heaviness of your lower legs all the way down to your feet noticing your kneecaps now seeing if you can create some softness seeing where your breath can create space in the body observing the breath watching the breath noticing your thighs noticing the buttocks becoming aware of the hips with your focus on your hips take a deep breath in through your nose and sighing out through your mouth creating softness in the hips openness in the hips space noticing the weight of your entire leg from the tip of your toes all the way to your hips notice the heaviness of your body remembering to breathe in through the nose and out through the mouth bring your awareness to your fingertips now starting from the thumbs and gradually scanning each finger one by one begin to notice your knuckles the palms of your hands notice your wrist observe your forearms your elbows working your way up to your triceps and your biceps just notice these muscles notice the weight of your arms as they sink deeper into relaxation and on your next deep breath bring your awareness deep into the low belly and imagine when you breathe in a balloon sits in the belly and expands with your breath and on the exhale that balloon deflates slowly again breathing in that balloon fills with air your belly rises it's round and full and on the exhale your belly softens relaxes and deflates like a balloon continuing to scan up the body noticing the ribcage noticing how your lungs fill with air on the inhale and noticing the softness in the chest on the exhale beginning to notice your heart space noticing the heartbeat and even visualizing the heart visualizing the human heart with all of its chambers valves vessels all of its magnificent features imagine your heart beating hear your heart beating notice your heart beating and on the next deep breath bring your awareness to your shoulders and your back and allow the heaviness of the day to melt deeply sinking all the way into the bed or the surface beneath you shoulders melting back muscles releasing almost as if warm oil is being poured over the muscles releasing any tension melting away all pain stress on the body the heaviness of your body begins to weigh down into the bed beneath you melting slowly drifting off on your next inhale notice your neck your throat allow your breath to create a softness in the throat allowing your vocal cords to relax after a long day begin to notice your jaw noticing if you are holding any tension in your face if so allow your deep breath to melt away any clenching of the teeth any furrowing of the eyebrows your eyes feel heavy your cheeks feel soft and gradually you bring your awareness to the crown of your head with your body fully relaxed as light as a feather you drift off to sleep and a wave of relaxation moves over your entire body washing you in a blanket of peace and stillness and calm from head to toe your entire body feels weightless and easeful as you drift off to sleep we'll begin with a few slow deep belly breaths you breathe in through your nose filling your belly with air and out through your mouth again breathing in through your nose filling the belly with air and out through the mouth continue breathing in that pattern at your own pace at a pace that feels good to you as you listen to the music I invite you to bring your awareness to the soles of your feet simply noticing the soles of your feet in your mind's eye begin to scan each toe one by one from the big toe all the way to the pinky toe remembering to breathe just notice each toe one begin to notice the arch in your foot noticing your heels begin to notice the tops of your feet your ankles remembering to breathe in through the nose and out through the mouth noticing your ankles scanning slowly up the leg noticing your shins your calves noticing the heaviness of your lower legs all the way down to your feet noticing your kneecaps now seeing if you can create some softness seeing where your breath can create space in the body observing the breath watching the breath noticing your thighs noticing the buttocks becoming aware of the hips with your focus on your hips take a deep breath in through your nose and sighing out through your mouth creating softness in the hips openness and space noticing the weight of your entire leg from the tip of your toes all the way to your hips notice the heaviness of your body remembering to breathe in through the nose and out through the mouth bring your awareness to your fingertips now starting from the thumbs and gradually scanning each finger one by one begin to notice your knuckles the palms of your hands notice your wrist observe your forearms your elbows working your way up to your triceps and your biceps just notice these muscles notice the weight of your arms as they sink deeper into relaxation and on your next deep breath bring your awareness deep into the low belly and imagine when you breathe in a balloon sits in the belly and expands with your breath and on the exhale that balloon deflates slowly again breathing in that balloon fills with air your belly rises it's round and full and on the exhale your belly softens relaxes and deflates like a balloon continuing to scan up the body noticing the ribcage noticing how your lungs fill with air on the inhale and noticing the softness in the chest on the exhale beginning to notice your heart space noticing the heartbeat and even visualizing the heart visualizing the human heart with all of its chambers valves vessels all of its magnificent features imagine your heart beating hear your heart beating notice your heart beating and on the next deep breath bring your awareness to your shoulders and your back and allow the heaviness of the day to melt deeply sinking all the way in to the bed or the surface beneath you shoulders melting back muscles releasing almost as if warm oil is being poured over the muscles releasing any tension melting away all pain stress on the body the heaviness of your body begins to flow way down into the bed beneath you melting slowly drifting off on your next inhale notice your neck your throat allow your breath to create a softness in the throat allowing your vocal cords to relax after a long day begin to notice your jaw noticing if you are holding any tension in your face if so allow your deep breath to melt away any clenching of the teeth any furrowing of the eyebrows your eyes feel heavy your cheeks feel soft and gradually you bring your awareness to the crown of your head with your body you breathe fully relaxed as light as a feather you drift off to sleep and a wave of relaxation moves over your entire body washing you in a blanket of peace and stillness and calm from head to toe your entire body feels weightless and easeful relaxed as you drift off to sleep