12-Minute Peaceful Body Scan (Extended Music)

This is a 12-minute meditation followed by soft music to help you float off to deep sleep. It includes a body scan to make sure you are relaxed and ready for sleep. Best with headphones. I hope you enjoy this as well as my other meditations. Sleep well!

Transcript

Indulge in the pleasure of a long heavy sigh. The day is done and it's time to rest. Feel the caress of the blanket as you make yourself comfortable. Fine tune the position of your head so that when you let it go heavy it takes the pressure off of your neck. Make your adjustments. Loosen your fingers. Soften your body. Surrender to your bed. The simplest form of meditation is observing your breath. You can do this anytime distracting thoughts creep in. Now take a few breaths and watch as the fresh air enters your nostrils, Travels down your throat and fills your lungs. Then watch its journey back out. Start it floating away. Your body is resting. Your mind is resting. Thoughts are becoming untethered. Soften your forehead. Let any creases become smooth. Relax the space between your eyebrows. Let your eyes soften and rest back on the optic nerve. Release your jaw. Head and neck letting go. Thinking deeper. Deeper. Gently wiggle your fingers and toes which relaxes your central nervous system. Do this anytime you have trouble getting a body part to release. Try to lengthen your neck with your mind. Feel as if there is a large open space in the back of your neck. Let your shoulders hinge down away from your ears. All muscles in the shoulder area become like loose rubber bands. Your shoulder blades are limp and heavy. Let the warm flow of relaxation seep from your shoulder down your right arm. Down your left arm. Relax the space in the center of your palms. You are content as you feel the stillness at your core. Start at the top of your neck and slowly release the muscles all the way to your tailbone. Take a deep inhale into your lower back. Then exhale and let the muscles melt. Drifting deeper. Drifting down. Drifting away. Let go of any tension in your pelvic area. Your hips are heavy. Letting go. Your thighs soften and expand. Loosen the space behind your knees. Your calves melt. Relax the skin on the top of your feet. Let go of the tiny muscles in your toes. And in the space between your toes. Just letting go. You are melting away. Becoming transparent. Becoming a breeze. Weightless. Softly drifting down. Drifting deeper. Drifting away. Letting go. You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You

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