Good evening.
Thank you for joining me on this body scan sleep meditation.
Before we begin,
We're going to get into a comfortable position.
You might find it helpful to lie down during this meditation.
After all,
The ultimate goal is that you fall asleep gently.
Feel free to do what's best for you.
We're gonna start this meditation off by focusing on our breathing.
We're going to begin a deep abdominal breathing exercise by taking in and focusing on large breaths.
We're signaling to our body that it's time to relax.
So let's begin.
I want you to focus on the air entering your body and as you do that,
Slowly begin to take deeper breaths while also making sure that your stomach or abdomen is rising first,
Followed by your shoulders.
You might find it beneficial to place your hand over your stomach or abdomen so that you're more attuned to that breathing pattern.
Feel your belly or chest rise and fill with air.
Let yourself get used to that full deep breath and as you exhale,
Begin to let pieces of your day go.
Imagine any stress or anxiety that you've been holding on to floating away with each breath that you release.
Remember,
You do not have to earn rest.
You do not have to work for rest.
Rest will come to you in exactly the way that your body needs.
You have done your best today.
It's time to let the day go.
Let go of all of the things that we can no longer control.
Let go of the outside world.
Listen only to your inner stillness.
Remember,
You are enough.
You did enough and it's time to let it all go.
When you're ready,
Settle into a steady breathing pattern.
Nothing forced.
One that's just slightly deeper than your normal breath.
We're going to imagine that we have a warm,
Comfortable,
Heavy blanket that we're slowly pulling up over ourselves.
First,
We'll bring it over our feet and legs.
Before we do that though,
We need to scan over that area.
Do you feel any tightness or pain?
If you do,
Notice it but do not engage.
Simply note it as if you are an observer watching things from afar.
Your feet and legs have worked hard supporting you today.
They've provided you strength and endurance.
Now it's time to let them rest.
Let's imagine pulling a warm,
Heavy blanket over your feet and legs slowly.
As you do,
Feel the pain and tightness melting away,
Leaving nothing but warmth and comfort.
Move that awareness over your calves and legs.
Bring it up to your pelvis and stomach.
What sensations do you notice there?
Can you feel your stomach rise and fall with each breath that you take?
Do you feel your body as it's being supported and held?
Moving our blanket up to our stomach,
Those areas now melt with our legs and feet,
Leaving nothing but warmth and comfort in its wake.
Let's move our awareness to our chest,
Shoulders,
Arms,
And hands.
Is there any tenseness there?
Is there any pain?
Once again,
Notice it,
But do not engage.
Noticing it does not give it any power.
Your hands worked hard all day for you.
Your chest provided balance and strength.
Let them rest.
Let every muscle in this area relax with each breath.
When you're ready,
Pull the warm,
Heavy blanket over your chest,
Shoulders,
Arms,
And hands.
Let those areas melt with the others,
Leaving nothing but warmth and comfort.
Last is our neck and head.
Scan over those areas and note any pain or discomfort.
Is your jaw relaxed?
Do you have any tightness in between your brows that you can loosen?
Your mind worked hard for you today.
Let it relax.
Gently let all of the tightness and tenseness go.
With each breath,
Allow your body to relax deeper and deeper.
We're going to pull our blanket up all the way now and let the warmth and comfort that we're feeling envelop us wholly.
You are warm,
Safe,
And relaxed.
You are deserving of sleep,
Deserving of rest,
And deserving of peace.
I'm going to play the music for a moment more.
Let the warm feeling of comfort and security carry you away to sleep.
Until next time.
