Good evening and welcome to this body scan sleep meditation,
A practice that will help you heal and release stress.
To experience inner peace and joy,
Practice this before bedtime.
Quiet your mind and lay down comfortably in your bedroom.
Relax your whole body and breathe slowly.
Close your eyes and place your palms facing the sky,
Keeping your legs slightly apart.
Take a deep breath in and breathe out slowly.
Release all the tension from your muscles as you exhale all the air out.
Take another deep breath and hold this for a few seconds,
Exhaling out through your mouth and relaxing your whole body into the bed.
Repeat this one more time with more ease,
Inhaling deeply,
Holding your breath for a few seconds,
Exhaling out through your mouth and deepening the relaxation.
Relax your entire body,
Releasing the pressure from your shoulders.
Take your awareness now to your left foot,
Relax it gently as you exhale.
Now focus on your right foot,
Release the pressure from it.
Bring your attention to your knees,
Relax both knees as you breathe and relax more and more.
Gently travel with your awareness up to your thighs and breath in stillness.
Release your pelvic area and lower back,
Focusing just on these parts of your body.
You breathe in and out slowly,
Inhale and as you exhale,
Take your awareness to your abdominal area,
Feeling your belly expanding and contracting.
As you breathe,
Travel up to your chest,
Feeling this area moving with your breathing as you inhale and exhale calmness.
Relax your shoulders,
Elbows,
Arms and fingers,
Exhaling profoundly and letting this relaxation travel into your whole body.
Release your upper back,
Inhaling and exhaling calmness.
Focus now on your throat region,
Feeling the air traveling gently and feeling the cold inhalation and warm exhalation.
Now bring your attention to your mouth,
Releasing any tension from your jaw and relax the back of your head and be aware of this for a few seconds as you inhale and exhale gently.
Be aware of the top of your head,
Breathe in calmness,
Exhaling out any tension you may feel there.
Just allow yourself to relax the top of your head and bring a smile to your face.
Relax more and more,
Focusing on your eyes and letting them relax.
With each breath you take,
Bring your awareness to your forehead and inhale stillness,
Exhaling pressure from there.
Travel your attention to your eyebrows.
Now,
Be aware of your cheeks and chin,
Breathe in and let your body enter a deep state of sleepiness.
Now,
Focus on your whole face and relax your entire head deeper into the pillow.
Take one deep breath in and exhale out gently,
Letting your whole body breathe and relax deeply into the bed.
Enter into a deep state of sleep and have a great night filled with sweet dreams.
