Hello friend,
Vince Jax,
And welcome to this body scan sleep inspired meditation to help you disconnect and doze off to sleep.
Take a deep breath in and a deeper breath out.
Let's do that again,
Take a deep breath in and a deeper breath out.
And then take one more of these at your own pace.
To help you go deeper into a space of ease and peace,
We're going to do a breathing technique together.
We'll inhale to a count of four,
Hold for a count of five,
And exhale for a count of six.
And this breath can be done either in and out the nose,
Or you can inhale through the nose and exhale out the mouth.
Choose whatever method helps bring a sense of calm to you.
Take an exhale out wherever you're at.
Inhale one,
Two,
Three,
Four,
Hold one,
Two,
Three,
Four,
Five,
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four,
Hold one,
Two,
Three,
Four,
Five,
Exhale six,
Five,
Four,
Three,
Two,
One.
And then do two more cycles like this at your own pace.
Really allow yourself to be absorbed in the breath.
Allow yourself to fill up with the oxygen and empty out on those exhales.
And wherever you're at,
Take a rich deep breath in and a soothing deep breath out.
And feel yourself already releasing,
Already softening here.
And wherever you're at,
Can you relax 5% more?
What does that look like for you?
Is that more breath awareness,
More softening in the jaw,
The eyes,
The eyebrows,
The body itself?
And know that this is a place where you can let go,
Whatever that looks like for you.
Here in this space,
All is welcomed.
So arrive just as you are.
And to relax further,
We're gonna do a body scan.
I'll call on different parts of the body and with rested awareness,
You'll focus on those different spots.
And when I call out a body part,
I want you to imagine that there's a vivid,
Iridescent blue butterfly flying from point to point.
And this is your butterfly of awareness with its calming,
Soft navy blue wings.
As the butterfly lands on each body part,
Let your awareness grow on that body part.
And when it leaves,
Let that awareness soften and relax.
Take a deep breath in and a deep breath out.
And allow your awareness to start with the topmost part of the head,
Awareness surrounding the top of the head.
And allow your butterfly of awareness to depart as it moves down the back of the head,
The nape of the neck,
Base of the skull.
And sense your navy blue butterfly of awareness floating down all seven vertebrae in the back of the neck,
Your cervical spine.
And these vertebrae are numbered C1 to C7.
So allow your awareness to be with the small bones of the vertebrae starting at C1,
C2,
C3,
C4,
C5,
C6,
C7.
Sense all seven vertebrae in the back of the neck.
And allow your awareness to land now at the tops of the shoulders.
And feel that awareness spread to the edges of the back starting with the left shoulder blade,
Right shoulder blade,
Back of the left rib cage,
Left lung,
Back of the right rib cage,
Right lung.
And allow your calm butterfly of awareness to land over in the middle of your back now just below the last vertebrae in the neck.
And it moves from your cervical spine located in the neck to the thoracic spine located in the middle of your back,
Home to all 12 vertebrae numbered T1 to T12.
And sense your navy blue butterfly of awareness floating down all 12 vertebrae in the upper and middle of your back vertebrae by vertebrae.
All 12 small bones of the vertebrae starting at T1,
T2,
T3,
T4,
T5,
T6,
T7,
T8,
T9,
T10,
T11,
T12.
Sense all 12 vertebrae in the middle of your back,
All 12 vertebrae buzzing with sensations,
Allowing things to unfold just as they are.
And the peaceful butterfly of awareness continues down the spine into your lower back,
Your lumbar spine with all five vertebrae that are numbered L1 to L5.
Allow your awareness to be with these large bones of the vertebrae starting at L1,
L2,
L3,
L4,
L5,
Sense all five vertebrae in your lower back at peace,
Calm,
At ease,
And sense the whole spine now relaxed and soft,
Decompressing from any tension,
Allowing the body to unwind and relax.
And allow that awareness to continue down to the back of the legs starting at the back of the pelvis,
The glutes,
Hamstrings,
Back of the knees,
Back of the lower legs,
Heels of the feet,
Soles of the feet.
And allow that awareness to land into the tips of all 10 toes and feel the peaceful butterfly of awareness move from toe to toe starting at the left pinky toe,
The fourth toe,
Third toe,
Second toe,
And left big toe.
Awareness floating over now to the right big toe,
Second toe,
Third toe,
Fourth toe,
And right pinky toe.
Awareness moving to the tops of the feet,
The ankles,
Front of the calves,
Both knee caps,
The top of the thighs,
The pelvis,
Abdomen,
Sides of the waist,
The chest,
And allow the awareness of the blue butterfly to land at the left hand,
The front of the left hand,
Back of the hand.
That butterfly of awareness lands on the left thumb and floats to the pointer finger,
Floats to the middle finger,
Floats to the ring finger,
And lands on the pinky finger.
Awareness glides to the wrist,
Forearm,
Left elbow,
Upper arm,
Left shoulder,
Left collarbone,
And that awareness floats over and lands at the right hand.
That butterfly of awareness landing on the front of the right hand,
Back of the hand,
And that butterfly of awareness lands on the right thumb and floats to the pointer finger,
Middle finger,
Ring finger,
And settles on the pinky finger.
Awareness glides to the wrist,
Forearm,
Right elbow,
Upper arm,
Right shoulder,
Right collarbone,
And awareness flies and lands at the hollow of the throat,
And that awareness drips up the front of the neck and lands at the chin,
Sides of the jaw,
Left cheek,
Right cheek,
Bottom lip,
Upper lip,
The space in between the lips,
And the tip of the nose,
Bridge of the nose,
The left eyebrow,
Eyelashes,
Eyelid,
And all the muscles behind the left eye.
And the peaceful navy blue butterfly floats to the right eyebrow,
Eyelashes,
Eyelid,
And all the muscles behind the right eye.
Find your awareness traveling to the middle of the eyebrows and rising to the forehead,
And finally landing once again at the top of the head,
And allowing that peaceful butterfly to drift away,
Yet still feeling its calm presence here,
And letting it be a symbol of tranquility,
Of calm,
Quiet awareness,
And feel the whole body now,
The whole body at rest,
The whole body relaxed as one,
Integrating relaxation from the crown of the head to the soles of the feet,
Resting back in the stillness here,
Easing in to peaceful inner awareness,
Softening,
Releasing,
Settling,
And let the breath be present here,
Let the breath bring you into a state of present moment awareness,
Expanding your field of awareness,
Being at one with everything,
Finding yourself drifting deeper and deeper into a place of blissful rest,
Floating into a sea of harmony,
Allowing yourself to unravel any extra tension you have.
Even here in this moment,
Do a quick scan and invite yourself to get 5% more comfortable.
What does it feel like to let yourself restore and replenish?
What does it feel like to slow down and rest,
To connect to your peaceful breath,
And to be with yourself right here,
Right now?
I'll let you go to be in silence.
Once again,
My name is Jax,
And thank you friend for taking some time for yourself.
You deserve peaceful deep rest.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
