Guided Bedtime Body Scan Meditation For Sleep And Anxiety

Ease into sleep as we visit each part of the body, observing, acknowledging, and releasing every inch of our being as we consciously relax every muscle from our toes to the top of our heads. Lay back as you are gently guided into a state of deep rest and relaxation, all while the crystal singing bowl vibrations deliver bliss throughout your body.

Transcript

Welcome everyone.

I invite you to make yourselves as comfortable as possible.

So comfortable that you are using no force to hold yourself up.

As we will be releasing tension,

Stress,

And holding from our mind,

Body,

And soul.

We will begin at the tips of our toes as we move to the roof of our skull,

Actively releasing every area of our body with breath along the way.

Melting into ourselves,

Into relaxation,

And into a state of deep peace.

We will begin with three nice,

Comfortable breaths in through our nose and out through our mouth.

Allowing our body to settle into its space.

We will take those breaths now.

Soft breath in,

Easy breath out.

Soft breath in,

Easy breath out.

Soft breath in,

Easy breath out.

First I ask that you bring your awareness to your feet,

Down to the very tips of your toes.

You can wiggle your toes around.

Feel the balls and arches in your feet and heels.

Feel free to move your ankles in circles.

Move them up and down.

Flexing your toes in and out.

And truly just feeling your feet.

Observing their sensations in this very moment.

Having gratitude for our body allows our connection with it to grow.

So now we thank our feet.

Thank you for carrying us and walking us where we need to be.

We now give our feet the permission to relax.

Toes,

Arches,

Ankles,

Feet.

Let's relax.

We will take a deep breath in and imagine the oxygen flowing down to your feet.

Allowing them to completely surrender and fully relax.

Now we'll take a deep breath into your feet.

Hold.

And release all the tension.

Feel the stress in your feet and ankles.

Your feet are now completely relaxed.

Now your awareness moves to your lower legs,

Through the front of your shins up to the knees.

And back through your calves,

Achilles tendon and all the muscles around them.

Flex your ankles up and down.

To observe the movement in your legs.

How do they feel?

Are they comfortable?

Is there tension in your knees?

Are your lower legs strained in any way?

If so,

Feel free to make them comfortable.

Relax them so they can relax in place.

Now we have the opportunity to thank them for holding our body up every day.

For walking us forward and backward.

Side to side.

And everywhere we need to go when we need it.

We thank you legs.

We thank you.

Now we'll take a deep breath into our calves,

Knees and shins and allow them to just relax.

With a deep breath in.

The oxygen moving down through your legs.

And release.

As all the tension,

All of the stress,

As your legs melt into relaxation.

Your thought now moves its way into your upper legs.

Into your quads,

Your hamstrings,

Your glutes and your hips.

Push your hips up and down.

Forward and backward.

How do they feel?

Do your hips feel loose?

Do they feel tight?

Simply observe how your upper legs feel in this very moment.

How do your quads feel?

Your hamstrings.

In this moment,

You allow them to just be.

And we thank them.

Thank you legs for moving us where we need to go.

For connecting us to our upper body and allowing us to move freely as we please.

Thank you legs.

For everything.

We will take another deep breath in and flow the oxygen to your upper legs,

Your quads,

Your hamstrings and your hips.

We will take that deep breath in now.

Feel the oxygen moving through your upper legs.

And release.

All the tension.

All the stress.

As you exhale.

Your upper legs are now completely relaxed.

Your lower legs are completely relaxed.

And your feet are now relaxed.

We continue to move our way up into our lower back.

To your sacrum,

Your tailbone and pelvis.

Arch your pelvis back and forth.

Back and forth.

As you clear the space in through your lower bones and muscles.

Observe the very base of your spine as it connects to the ground.

Feel the connection as you rest in place.

How does your lower back feel?

Do your bones feel compacted or loose?

Do they feel soft and held in place?

Adjust yourself if you need to or simply observe how it feels.

We can now thank our lower back.

Thank you for allowing us to bend forward and backward.

For holding our lower body and legs in place.

Thank you.

With this next breath,

You visualize the oxygen moving through the base of your spine.

As the tension clears out with your exhale.

You'll take that deep breath in now.

Feel the oxygen moving down through your lower back.

Deep exhale as you feel the entire lower half of your body in complete relaxation.

Deep,

Deep relaxation.

As you move your attention upward,

You slowly observe your core.

Your stomach.

Your spine.

And your ribs.

Your chest and below your shoulder blades.

Expand your ribs out and in.

Out and in.

Put your back forward and backward.

Forward and backward.

How is your breathing?

Is it smooth?

Free?

Observe your heartbeat.

How is it beating?

Is it calm and slow?

As we take note of our core,

We allow every muscle to sit comfortably inside of us as we give our heart thanks.

Thank you for beating.

Thank you for life.

Thank you stomach for digesting my food for energy.

Thank you core,

Spine,

And ribs for holding my body safely in place.

I thank you.

We will take another deep breath in,

Expanding your chest and stomach,

Allowing you to bring your center to a deeper state of relaxation and peace.

Now take that deep breath in.

Feel the oxygen moving through your heart,

Your stomach,

And spine.

And deep exhale as you allow your body to release all stress,

All tension,

As you sink deeper into a more relaxed state.

Observing now your upper back,

Your shoulders,

Your arms,

Your hands and fingers.

Rotate your shoulders forward and backward.

Forward and backward.

Bending your elbows in and out.

In and out.

Rotating your wrists in circles.

Shifting them left and right.

Flexing your fingers in and out.

In and out.

How do your shoulders feel?

Strained?

Now allow them to gently drop down.

How do your arms feel?

Your hands and fingers?

Soft?

Clenched?

Gently relax your hands.

Allow them to lie softly in place.

Shoulders are down.

Arms are rested.

We thank you arms.

We thank you for lifting and carrying.

We thank you shoulders for holding the world.

We thank you hands for feeling,

For touching,

For grabbing everything that we need.

Thank you upper body.

Thank you.

We will now deep breathe into our shoulders and arms,

Allowing them to completely release.

We'll take a deep breath in now.

Feel the air of the oxygen moving through your upper body.

And a deep exhale as we release every bit of tension.

Every bit of stress.

As our body sinks deeper into peace.

You've now reached your neck and head.

Your throat.

Your jaw.

Your eyes,

Ears,

And forehead.

Feel free to rotate your neck side to side.

Side to side.

Flex your head forward and backward.

Forward and backward.

How does the base of your skull feel?

Is there tension?

Is it loose?

How does your jaw feel?

Feel free to open your mouth.

Close your mouth.

Move your jaw side to side.

Side to side.

Loosening the muscles so that tension may be released.

Feel the center of your forehead.

Is it foggy?

Clear?

Simply observe.

Your neck has been holding your head up day in and day out.

Maybe thank your neck for turning and moving you where you need to see and allowing you to look where you wish.

Thank you jaw for chewing and allowing me to speak.

Thank you for your hard work.

You feel your jaw softening up.

Your eyebrows loosening.

As your neck and head slow down.

We'll take another deep breath into our neck and head and allow the oxygen to release the tension in your skull and jaw as you release the pressure.

You'll now take a deep breath in.

Observing the oxygen moving through your neck and skull.

And a deep exhale as your entire body melts into pure relaxation.

Your body has now completely melted into itself.

It is now relaxed and at peace.

Every ounce of your being is in a deeply restful state.

And now that your mind and body have surrendered,

You can completely let go of every ounce of tension and stress your body has been carrying.

You are free to feel at peace in harmony with yourself.

When we actively bring awareness to areas of our body,

We have the ability to breathe into them and release whatever stress or tension we might be carrying.

Breath is our most powerful tool to release.

And following these steps of letting go of our body can help us find the peace and relaxation we may be searching for.

Thank you for your time.

Thank you for your presence.

And thank you for being you.

Reviews

my

Wonderful! So relaxing!
Thank you ❤️🙏🏻

Wow! 🙏🏼❤️ Thank you!

LOVE! I had an exceptional sleep, everything went together like butter and in turn that’s how I feel today 😏
Thank you for this 🧘

I enjoyed the full body scan and thanking parts of the body very relaxing. Peaceful voice and bowls. Gratitude 🙏🏼.

Excellent medtitation and sound bath- my feet and calves were so relaxed- was in a deep sleep before I got to the knees. Will definitely revisit. Thank you!

I fell asleep very quickly but prior to that it helped me relax and I loved the singing bowls. Thank you 🙏

Loved this. The singing bowls were lovely, and the meditation put me to sleep before it ended. Will definitely be saving this one for future nights 😴

A new favorite….loved everything about it. Thank you so much 😊🙏🏻

Great

Very good, was quickly out for the count!😴

Thank you for this healing calming meditation helping me find gratitude for my mind and body ☺️✨🙏

Thank you for the nicely paced, gently worded, relaxing and healing session!

This is the finest meditation giving thanks for our miraculous bodies. Thank you so very, very much for your beautiful gift.

Didn’t get to the end before falling asleep 😃

Fell asleep fast. Thank you.

🙏

This mediation is always my go-to before I sleep. I listened to it at the dentist while I had them fill a cavity without numbing aid and it kept me very calm and almost pain-free during the whole procedure. Thank you! ❤️

Liked the 4D body scan approach. Didn't care for the music or singing bowls as much.

Very relaxing 😌