Welcome to this evening's Body Scan Meditation where we will bring a gentle and tender awareness into the body,
Allowing us to release the day,
Melt into this moment,
And prepare for a really nourishing night's rest.
I invite you to do this meditation from your bed or any place that feels relaxing to you.
Surrounding yourself with all of the pillows and blankets that you need in order to get really cozy and comfortable.
Enjoy.
Beginning to get comfortable here,
Maybe lying down on your bed or settling into your favorite sleeping position.
There's no rush,
Just taking the time to find a position that feels really relaxing and soothing to you in this moment.
Finally closing your eyes if they aren't already,
Being conscious to release the day and any worries or stress that came with it.
Realizing that you are exactly where you are meant to be and that your only job here is to simply curl up,
Rest,
Breathe,
And be.
Taking a deep breath in through the nose,
Filling the lungs and the belly,
And slowly,
Consciously letting it go.
Again,
Inhaling,
Feeling the body expand.
And exhale,
Relaxing.
One more time,
Inhale.
Maybe this time,
Sighing out the mouth,
Releasing,
Letting the day melt away.
Just allowing the breath to return back to its natural pace,
Its natural rhythm.
Noticing how it effortlessly flows in and out of the body.
Starting to relax and soften with each exhale.
Starting to bring a gentle awareness into the face.
Relaxing the forehead,
The eyebrows,
That space between them.
Now coming to rest in the eyes.
Sensing the lids.
Sensing the space where the upper and bottom lashes meet.
Inviting a quality of lightness and ease.
Even sensing a smile into the corner of the eyes.
Drawing your awareness down the cheeks.
Softening the lips.
The tongue.
Relaxing inside the mouth.
Relaxing the temples,
The jaw.
And softening in and around the ears.
Moving your awareness down into your neck.
Imagining it's like a constellation of sensations.
Sensing any warmth,
Tingling,
Pulsing,
Or aliveness that lives here.
Feeling your way through the collarbone.
Maybe feeling gravity pushed down on your shoulders and your chest.
Creating a sense of heaviness and release.
Sensing the arms,
The inner elbows,
The wrists,
The palms,
The backs of the hands,
The fingers,
Even the fingernails.
Allowing them to lie and release exactly where they are.
Drawing your awareness towards the middle of your chest.
This is often a place where we carry emotions.
So just bringing a gentle and curious awareness to what's here.
Taking a moment to breathe into any sensations.
Letting them soften and relax with each exhale.
Now bring a tender awareness into your heart.
Just rest here for a moment.
Maybe sensing the compassion and love that lives here.
Even if it feels deep below the surface.
Maybe with each exhale,
Inviting it to soften and open.
Feeling your way to the ribs,
The belly,
The spine,
Noticing how they all move away from each other on the inhale.
And then slowly come together on the exhale.
Feeling your hips,
Sitting bones,
Pelvis.
Honoring the spaciousness that lives here.
Relaxing the thighs.
Allowing the muscles to soften and gently sink into the surface below.
Soften the front of the knees,
The back of the knees,
The shins,
The calves.
Honoring the ankles,
The tops of the feet,
The toes.
Allowing your body to fully and completely relax.
Imagining that every inch of you is being covered with a warm,
Soft and cozy blanket.
Taking a deep breath in through the nose and exhaling,
Relaxing into your body,
Relaxing into your breath,
Relaxing into yourself.
Gently drawing your hand to your heart.
And repeat after me in your mind.
I allow myself to rest.
I allow myself to relax.
I allow myself to sleep.
Thank you so much for joining me this evening.
I hope you have a wonderful night's rest.
Sweet dreams.
