Hey,
Welcome to this sleep meditation and body scan.
If you are struggling with insomnia right now,
Then you have come to the right place,
As this can help you to release any stress and enjoy drifting into a deep sleep.
I want you to first make sure that your sleeping area is clear and comfortable.
If you have any mess around you,
Move it all away or move it to the side,
Away from where you are about to sleep.
Get into a comfortable position with a soft surface below you and a cosy cover to keep you warm,
Somewhere that you can fully relax yourself throughout your whole body.
Slowly close your eyes and take a deep breath in and out.
Breathing in and out,
Feeling calmer as you breathe in and out,
Releasing any stress or tension from the day as you breathe in and out.
Throughout this meditation,
Just listen to my voice.
Allow the noise within your own mind to be still and calm.
Give your mind permission to be quiet for this time.
Any worries can wait.
This is the time for you to be relaxed and to fall asleep.
Take another deep breath in and as you exhale,
Feel the stress drifting away.
Notice the rise and fall in your stomach as you breathe in all the way down and breathe out fully releasing any tension.
And now I want you to take a moment to focus on your body.
Notice how your body feels right now.
Any tension or pressure that you feel within you or within your muscles.
Any particular areas that you notice discomfort.
Make sure that any painful areas are supported and that you are feeling comfortable and ready to begin this body scan.
Breathing completely,
Starting from your toes and continuing all the way up to your head.
So to begin,
Focus on your toes and your feet.
The feet that take each step for you every day.
The amount of pressure that builds within your feet throughout the day can cause them to feel achy or sore.
So focus on them now and allow them to fully relax.
Notice them sinking into the surface below as you allow them to relax.
Take a deep breath in and out.
Now focus on your legs,
From your calves to your thighs.
The legs that carry you from place to place,
The muscles that are so strong.
As you breathe in relaxation and breathe out any tension,
Allow your legs to relax and release any pressure.
Focus on your hips,
Up to your stomach and your back.
These areas often hold so much pressure.
Focus on how they feel right now and notice the pressure leaving each and every muscle as you purposefully begin to release tension from these areas.
Breathing in relaxation and breathing out tension.
Feel the tension dissolving from your back.
Notice each and every muscle is softening as you breathe in and out.
Focus on your chest and your shoulders.
Notice your chest rising and falling with every deep breath.
And with your next deep breath imagine that you are releasing any aches or pains from within your body.
Focus on your arms,
From your shoulders all the way down to your hands and your fingers.
Notice them sinking into the surface below you as you become more and more relaxed.
These arms that work so hard throughout the day,
Feel them sinking softly,
Feeling so calm and comfortable.
And finally make your way up through your neck releasing any aches or pains as you breathe in and out.
And focus on your head,
A place where you hold all of your thoughts,
Your stress,
Your happiness and your sadness.
Give yourself permission to be fully relaxed right now.
Any thoughts that are racing through your mind,
Notice them becoming more and more quiet as you release them.
As you breathe in calm and breathe out any stress.
Breathing calm and breathe out stress,
Feeling completely calm as you breathe in and out.
In and out.
Feeling fully relaxed you can fall into a comfortable and calm sleep.
Your body is peaceful and you are ready to fall asleep.
Allow yourself to enjoy this feeling and enjoy this deep sleep.
