This bedtime body scan is meant to lull you into a state of deep relaxation.
It ends quietly without exit to allow you to drift off to dreamland gently and peacefully.
To begin,
Dim the lights or turn them off completely.
Find a restful posture,
Whether it's lying on your back or your side.
Eyes softly close.
Let your body sink into your mattress.
Snuggle up under the sheets and blankets.
Get comfortable.
Take a deep breath and move a little to let your body settle deeper down towards the earth.
Be comforted that at this time,
Everything is okay.
Nothing else matters right now.
Nowhere to go and nothing to do.
Here to simply feel your body and listen.
Don't worry if you don't hear all the words I say.
It's natural to float in and out of conscious listening.
The deepest part of you,
Your core self,
Is always listening.
Whatever your experience today,
This practice will still work.
There isn't a wrong way to do this,
So let it all go and listen without trying too hard.
You are in a safe environment,
Protected and held space.
Come into stillness now and remain still for deep rest,
Deep nourishment.
Feel your natural breath,
Breath flowing in and out of you.
Release any tension you may be hanging onto.
Slowly allow your awareness to travel through your body now on a journey of inner sensation.
Simply feel each part as it is mentioned without moving.
Become all sensation just as it is.
Begin with the mouth.
Feel your mouth.
Feel sensation in your mouth.
Feel your jaw,
Lips,
Upper lip,
Lower lip.
Notice where the lips touch.
Feel the inside of the mouth,
Roof,
Tongue,
Teeth and gums.
Notice a sense of taste in the mouth.
Feel the left inner cheek,
Right inner cheek.
Now feel all the parts together as a whole.
Feel your mouth alive with sensation.
Notice your nose and sense the nostrils.
Left nostril,
Right nostril,
Both nostrils together.
Notice the breath flowing in and out of your nasal passages.
Feel the breath pass through the nasal passages all the way back into your head.
Become aware of your ears,
Right ear,
Left ear,
Both ears together.
Feel the wrinkles and folds of the ears,
Backs of the ears,
Earlobes and ear canals.
Follow ear canals into the inner ear.
Notice your ears receiving sound,
Listening intently.
Feel the vibrations of sound.
Feel your eyes,
Left eye,
Right eye,
Both eyes together.
Notice eyelids,
Then each eyelash.
Notice where the eyelids touch.
Become aware of the surface of the eyes,
Centers and backs.
Feel your eyes now as soft pulsating energy.
Bring awareness to your crown,
The feel of your scalp,
Forehead and face.
Feel your whole head.
Feel your neck,
Back of the neck,
Sides of the neck,
Throat and notice your right palm,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Feel your whole right hand alive with sensation.
Feel your wrist,
Forearm,
Elbow,
Upper arm and shoulder.
Notice your left palm now,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Feel your whole left hand alive and filled with sensation.
Feel your left wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Becoming aware of the upper chest now,
Upper back,
Shoulder blades,
Then travel to your heart center.
Open the space surrounding the heart,
Pause to feel the heart fill your body with warm,
Soothing energy.
Shifting your awareness now to notice your abdomen,
Ribs on the back,
Along with your solar plexus.
Feel your soft belly,
Navel center,
Pelvis,
Hips.
Feel your right hip,
Thigh,
Knee,
Lower leg,
Calf,
Ankle,
Foot,
Toes,
Sole of the right foot.
Feel again the pelvis,
Left hip,
Thigh,
Knee,
Lower leg,
Calf,
Ankle,
Foot,
Toes,
Sole of the left foot.
Notice both feet and legs becoming heavier now.
Feel now the entire back body nestled into your mattress.
Bring your awareness to your whole back body alive with sensation.
Feel now the front body soften further down to settle deeper into relaxation.
Feel the right side,
Feel the left side,
Feel your whole body as a complete being surrendering into the softness of the earth,
Allowing yourself to be held and supported.
Slowly begin to shift your awareness to your breath,
Your natural breath as it flows through you.
Feel the in breath,
Note the out breath.
As you exhale,
Imagine a wave passing downward through your body,
Carrying away tension and stress.
As you inhale,
A fresh wave flows upward through your whole body,
Bringing a sense of peace and calm.
Exhale the wave flows downward through your body,
Carrying away fear and doubt.
Inhale as a fresh wave moves upward,
Bringing in more peace,
More serenity.
Watching as the belly rises as you breathe in and falls as you breathe out.
Inhale belly rises.
Inhale belly falls.
Rising and falling.
Always coming back to the breath.
Gently rising and falling.
