Welcome to this four-hour bedtime nervous system reset designed to quiet your mind and help you sleep so deeply.
Starting by getting yourself really comfortable in your bed or anywhere that you can fall asleep.
You don't have to be laid on your back.
Or positioned in any particular way.
As long as you are as comfortable as possible,
That is perfect.
And let's make something clear.
You don't need to make yourself go to sleep.
You don't need to make your mind go quiet.
Just get comfortable.
Soften your gaze or allow your eyes to close.
And allow this meditation to wash over you.
Helping you quiet a busy mind.
And release into sleep.
So if you find yourself thinking,
Planning,
Analyzing and you've missed parts of the meditation that's not a problem,
It just means that you are human and you have a mind and when you notice that you've been off and thinking.
Just come back to this guidance.
And allow yourself to soften in and to let go.
So removing any pressure.
Making any last movements to get super comfy.
And let's start to allow the body to relax.
Just making sure that your feet are as comfortable as possible.
You might even tense up the muscles of the feet and the muscles of the toes on an inhale,
Or imagine that you're doing that.
And then with your exhale,
Allowing your feet to completely relax.
And scanning up to your legs.
Your calf muscles,
Your knees,
Your thighs.
Making sure that they are able to deeply rest.
And again,
Maybe imagining or physically tightening up the muscles of the thighs and the lower legs on an inhale.
And then with a really yummy exhale,
Letting go of that tension in the legs.
Allowing the leg muscles to completely relax.
And letting that spread into the feet which are relaxing a little bit more.
Bringing your awareness up to your belly.
Either for real or imagining tightening the muscles of the belly on your next inhale breath.
And with your exhale breath,
Softening the belly and let that radiate down through the hips,
Through the legs and into your feet.
Bringing your awareness up to your chest,
Shoulders,
Arms and hands.
Physically or mentally activating all of the muscles of the chest.
Shoulders,
Arms and hands on your inhale as tight as you would like.
And then exhaling,
Relaxing completely through your chest,
Your shoulders,
Arms and hands.
Let all those muscles relax.
Bringing your awareness to your back.
Imagining or physically engaging all of the muscles of the back on your inhale breath.
And using the exhale to soften the back and let that radiate through the chest all the way down to the arms and all the way down the legs into the feet.
Our whole body relaxing.
And lastly,
Either imagining or for real.
Tensing up the muscles of the face,
The jaw,
The mouth,
The tongue,
The forehead,
The cheeks on your inhale.
And on the exhale softening your face,
Your scalp,
Your arms,
Your whole torso,
Your legs and your whole body.
And your next exhale lets you soften even deeper.
Releasing any last bits of residual tension.
Letting your body fully settle and relax.
Bringing your awareness to your sense of touch.
Perhaps noticing the feeling of air on your face perhaps noticing the feeling of the pillow under your head.
Noticing other points of contact.
Where your body meets your mattress or the floor or your seat.
Noticing the feeling of any clothing or blankets different temperatures and textures in contact with your skin,
Just noticing.
Noticing if there's any smells present.
Not needing to go looking for smells.
And if there are any scents present.
Seeing if you can just notice them without getting drawn into the story behind the smells.
And then we'll shift our awareness to the sense of sight,
Even though your eyes are closed.
Just noticing if there's any colors or patterns on the backs of the eyelids.
And seeing if you can notice this in a relaxed way.
And we'll shift our attention to the sense of sound.
Noticing any sounds that are far away.
Not going searching for them.
Just noticing what comes to you in a relaxed way.
And bringing your awareness of sound a little bit closer.
Perhaps noticing any sounds in the building that you're in.
In the room or surroundings that you're in.
And then noticing the gentle sound of your own breath.
And let your awareness rest on the breath.
Following your inhale breath as it comes into your body.
Perhaps simply saying to yourself,
Breathing in.
And following the exhale as it leaves your body,
Perhaps saying to yourself,
Breathing out.
And it might be that your mind is thinking.
Remember that is absolutely not a problem.
We're not trying to stop the thoughts.
But when you notice that you're thinking.
Is bringing your awareness back to the breath.
Saying to yourself,
Breathing in as you inhale,
And breathing out.
As you exhale.
With each exhale,
Allowing your body to become even heavier.
Dropping down into your restful position.
And now we'll go on a journey through the body.
Aiming to fully soften and relax body parts as you hear them named.
And remember if you find yourself thinking.
That is not a problem.
That is nothing to be concerned about.
Guide your focus firmly back to the body scan.
Continuing to relax body parts as you hear them named.
And trust that as the body relaxes,
The mind will follow.
Starting by bringing your awareness to the space between your collarbones.
Softening and relaxing the space between your collarbones.
Relaxing your left collarbone.
Left shoulder.
Left upper arm.
Left elbow.
Lower arms.
RIF.
The palm of the left hand.
Left them.
Index finger.
Middle finger ring finger.
Littlefinger.
The whole of your left hand.
The whole of your left arm.
Left shoulder.
Left shoulder blade.
The space between the shoulder blades.
Right shoulder blades.
Right shoulder.
Operam.
Elbow.
Lower arm.
The palm of your right hand.
Right thumb.
Index finger.
Middle finger ring finger.
Littlefinger the whole right hand.
The whole right arm.
Right shoulder.
Right collarbone.
The space between your collarbone.
The front of the neck.
Sides of the neck.
Hinge of the Jaw The whole job.
Lips.
Gums.
The tip of the tongue.
The whole tongue.
The whole mouth.
Cheeks.
Tip of the nose.
Bridge of the nose.
The space between the eyebrows.
Both eyebrows.
The whole forehead.
The skin of the scalp.
Bones of the skull.
The whole head.
My whole neck.
The whole upper back.
Sides of the ribcage.
The whole chest.
Than belly.
Sides of the ways.
And the lower back.
Left side of the pelvis.
Left hip.
Left thigh.
Left kneecap and knee joints.
Left.
Lower light.
Anna Ancol.
Outer ankle.
Heal.
The sole of the left foot.
The top of their left foot.
Inner workings of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Faith Tote.
All of the toes on the left foot the whole left foot.
The whole left leg.
Left hip.
Left side of the pelvis.
Right side of the pelvic.
Right hip.
Right thigh.
Right,
Kneecap and knee joints.
Right lower leg.
A&R Uncle outer ankle.
Heal.
The sole of the right foot.
The top of the right foot.
Inner workings of the right foot.
Right big toe.
Second toe.
Third toe Fourth toe.
First Hope.
All of the toes on the right foot.
The whole right foot.
The whole right leg.
Right hip.
Right side of the pelvis.
Their whole pelvis.
Lower back.
Or put back.
The back of the head.
The crown of the head.
The face.
Throat.
Chess.
Belly.
Kneecaps.
Tops of the feet.
Souls of the feet.
Carved muscles.
Backs of the thighs.
In the lower back.
Sides of the ways.
And the belly.
Soften the belly.
Soften the belly.
Rest deeply.
As the belly moves,
So subtly.
I see you breathing.
You breathe out.
As you breathe out.
Releasing any final thoughts of the day.
Let them go.
Like your whole body.
Release.
Deeper into sleep.
With each exhale breath.
