Good evening and welcome to a gentle body scan that will help you rinse the day away and help you settle into a nice restorative sleep.
Let's begin by taking a few gentle deep breaths starting with the inhale feel it rise all the way up gently hold your breath at the top and exhale as you release let it go and one more time take a big inhale in feel that gentle pause and exhale good job and as we go through the entire body I invite you to feel a gentle release a surrender to the ground the mattress the space beneath you knowing that it doesn't matter how much you choose to let go you will still be safe so with that grounded breath bring your awareness to your toes let each one soften following that breath into the soles of your feet let them relax traveling to the backs of your feet your heels that are rested beneath you allow them to sink deeper with each breath you can melt both of your feet are fully relaxed they do not need to hold on to anything more travel up into your ankles any tightness or tension let it go flowing up your legs into your calves your shins they are fully relaxed how beautiful it is to let go traveling up into your knees feel the tension fizzle away disintegrating as you let go the bottom half of your legs are fully relaxed breathing up into your thighs your hamstrings there's no need to clench or tighten you're preparing for sleep a space where you are fully safe bit by bit you let go the entire day from the lower half of your body it's melted we're able to leave it in the past as we move up breathing into our hips connecting with your hip flexors your sit bones you can even sigh it out here traveling up into your lower belly notice how your breath flows here the waves that it creates how each inhale your belly rises and each exhale your belly falls bring that awareness to your lower back fully surrendering to the space beneath you you can let go now allowing that feeling of peace to flow through your belly swirling releasing melting you are soft and gentle each of your organs is ready to rest this will ensure that they will work so hard for you tomorrow as your body is always working for you and with you bringing your awareness to the middle of your back even your lungs that rest how soothing breathing breathing into your chest how can you let go a little bit more now you're starting to slow down to accept the stillness allowing your upper back to fully rest fully surrender there is nothing you need to hold on to any burdens,
Leave them here you don't need to carry them into tomorrow feel the tension in your shoulders melting noticing your neck and your throat inviting in a sense of calm releasing any tension from your jaw unclench you are safe relax your ears your nose release your tongue from the roof of your mouth find relief through your entire face through your nose over the bridge of your nose let that lightness flow through your cheekbones into your eyes let your eyes be heavy here keep them closed and rested feel the tension in your eyebrows melting away you don't need to hold on you are fully safe any tension from your forehead it's being released you're free now breathing into the crown of your head your entire body is relaxed you've surrendered and you're ready for bed may you enjoy the sensations circulating throughout your entire body may you sleep with ease and peace may you drift off feeling rested so you wake up rejuvenated sleep tight and good night
