Welcome to this sleep meditation for full body relaxation.
Tonight you will feel so deeply relaxed in your body that you will effortlessly fall asleep feeling so serene.
To begin,
I invite you to lie in your bed on your back,
Allowing your head to rest on your pillow if that feels good to you.
Pull any covers over your body that you would like to have comfortably resting on your body as you sleep tonight.
Have your arms lying next to your sides with your palms facing up,
Allowing your body to be in an open and receptive state.
When you feel ready you can begin to close down your eyes and bring your awareness inwards to your breathing.
I invite you to begin to breathe slowly and deeply in and out through the nose.
As you inhale feel the breath move down into your belly and as you exhale feel your body soften and relax,
In and out.
Breathing slowly,
Breathing deeply,
Allowing the breath to flow with ease through your body.
Take a moment to notice how you feel in your physical body now.
You may begin to scan your awareness over your body starting at your feet,
Slowly moving up the legs,
Over your torso,
Right up to the top of your head.
Noticing any areas of constriction or heaviness,
Becoming aware of any sensations or emotions that may be in certain areas of the body.
Perhaps you notice an expansion or lightness in some areas.
Noticing if you feel drawn to a certain body part,
Simply witness your body's current state in this moment,
Allowing it to be as it is.
I invite you now to bring your awareness to your toes,
Allowing a warm wave of relaxation to flow over them,
Allowing any tension to dissipate.
Feel this relaxation moving up the soles,
Heel and top of the feet.
Feeling a warm tingle over your entire foot as both your feet soften and any constriction is released.
This wave of effortless relaxation flows up your ankles and into your calves,
Allowing any constriction to instantly dissolve.
Feel the tendons and ligaments around your knees loosen.
Relaxation gently pours into your upper legs,
Penetrating the quads and hamstrings with an instant sense of ease and softness.
The muscles let go and completely relax.
This warm wave of relaxation continues moving upwards through your hips and glutes.
Feel your lower back release any tension and sink deeper into the mattress beneath you.
Your belly softens and relaxes.
The wave of warm tingling relaxation moves up through your chest,
Allowing a softening and expansion within your heart space.
Feeling your middle and upper back surrender deeply into the bed as all constriction mounts away.
Your fingers loosen and your hands soften.
This wave of soothing relaxation flows up your arms,
Allowing your forearms,
Triceps and biceps to rest deeply now.
Relaxation enters your shoulders and you feel them drop down and sink back.
The neck softens and this wave of relaxation flows over your face,
Unclenching the jaw.
Feeling a warm tingle of relaxation moving into your cheeks,
Softening your eyelids and releasing any tension in the forehead.
The back of your head sinks deeper into your pillow and your scalp is warm and relaxed.
This relaxation enters your brain,
Allowing pure stillness and tranquility to permeate your mind and attune to the relaxation of your body.
You feel your whole body fully relaxed now.
Feeling so light,
Expanded,
Peaceful and free.
You are in a space of complete serenity.
There is no heaviness or tension present,
There is only lightness and relaxation.
Allow this full body relaxation to expand further out from your body and into the room you are in.
There is so much relaxation and ease here that anything else in your vicinity gets touched with this warm wave of relaxation.
Remain here in this place of stillness and peace tonight.
Completely relaxed and at peace.
Relax so deeply into a blissful slumber now.
So relaxed,
You effortlessly drift off into a wonderful night of sleep.
