This is a body scan meditation for sleep.
Please take time now to set yourself up,
Lying down,
Perhaps in bed.
So that as the meditation ends,
You can simply drift to sleep.
Give yourself time now to settle fully into your bed.
Allow your body to find a position that feels natural,
Supported,
And as comfortable as possible.
Gently let your eyes close or simply allow your gaze to soften into the darkness of your room.
And bring awareness to the physical connection between your body and the supportive surfaces beneath you.
Your entire body supported,
Your head supported.
Shoulder blades,
Spine.
Hips,
Legs,
And heels.
The grounding energy of your body moving towards rest.
Take a deep and cleansing breath in through your nose,
Filling your lungs completely.
And as you exhale through your mouth,
Consciously release any tension from the day,
Letting your muscles soften just a bit more.
A few breaths like that,
In through your nose and out through your mouth.
Tension releasing little by little with each exhale.
Give yourself permission to rest fully now.
There is nothing more you need to fix.
Nowhere else you need to be.
Nothing left to accomplish tonight.
This time is purely for rest.
Trust that all things will get done in due time and that your rest and recovery will allow you to show up more refreshed and focused for whatever tomorrow brings.
This time here is for you.
If there is any way you can be even just 5 or 10% more relaxed,
Adjust your body and mind to find that now.
Keeping your breath slow and natural,
Gently shift your attention down through your body.
And as I call out different parts of your body,
Bring a soft and nonjudgmental awareness to each area and let that awareness move through you,
Bringing rest and relaxation.
Start with the crown of your head.
Notice the sensations of your scalp,
Forehead,
Brow line.
Inviting everything to rest.
Notice your left eye.
Your right eye.
Both eyes at the same time.
Eyelids softening.
Notice your left temple.
Right temple,
Left cheekbone,
And right cheekbone.
The muscles of your face resting.
Your mouth,
Tongue,
Jawline,
All settling and at ease.
Scan your awareness now down through your neck and throat.
Inviting the muscles around your neck and throat to soften.
The energy of relaxation moving from the neck and throat out and down into your shoulder blades,
Chest,
Collarbones,
And down towards the arms.
Now bring awareness to your right shoulder and arm.
Notice your right upper arm,
Right elbow,
Right forearm,
Right wrist.
The back of your right hand,
The palm of your right hand.
Right thumb down through to the tip of each finger.
Inviting the entire right arm and hand to rest.
Now,
Awareness of your left arm.
Notice your left shoulder and upper arm.
Left elbow,
Left forearm and wrist.
The back of your left hand and the palm of your left hand.
Left thumb down through to the tip of each finger.
Inviting the entire left arm and hand to settle.
Take time to notice both arms at the same time.
Totally at ease and resting.
Bring awareness now to your torso.
Upper torso,
And collarbones.
Upper back and shoulder blades.
Mid chest,
Mid back.
Lower abdomen,
Lower back.
Sensations on the surface of your torso.
And inner sensations within your torso.
The subtle sensations of the heart and lungs supporting you.
Observe the entire torso just as sensation and welcome a sense of ease and relaxation to move through your torso.
Bring awareness down to your hips and pelvis.
The muscles around the hips and pelvis a little more at ease with each gentle breath.
Settled and supported here.
Scan your awareness to the area around your right hip and down into your right leg.
Right glute,
Upper leg,
Right knee,
Back of the knee,
Front of the knee.
Right shin and calf,
Top of the right foot,
Sole of the right foot,
Down through to the tip of each toe.
Welcome the sensation of the entire right foot and leg resting.
Scan your awareness to the area around your left hip and down into your left leg.
Left glute,
Left upper leg and knee.
Back of the left knee,
Front of the left knee.
Left shin and calf.
Top of the left foot,
Sole of the left foot,
Down through to the tip of each toe.
The entire left leg and foot resting.
Notice both legs at the same time,
Completely at ease and supported here.
Both legs resting.
Now,
Welcome the sensation of the entire body as it is,
Without judgment.
The entire body as sensation moving within your awareness.
Take time letting this sense of ease and relaxation soothe your entire mind-body system,
Guiding you towards sleep.
Welcome your body and mind to move into restful sleep.
Leaving the sensations of the physical body behind to expand into being connected to open and spacious awareness.
Allow thoughts to drift away as your consciousness expands to higher realms of rest and relaxation.
Simply being here and allowing sleep to come to you.
