Hi there and welcome to this body scan meditation that's designed to bring you into a deep state
of relaxation and readiness to sleep.
So if you're ready,
Gently find a spot where you can sit or lay down comfortably,
Close
your eyes and take a deep in-breath and exhale in all the stress of the day.
Please take another deep breath into your nostrils and exhale in all the stress.
Last one,
Deep in-breath and relax in your body and out-breath.
Start by bringing your attention to your toes,
Feel your toes,
Feel the temperature and the
weight of your toes.
And now let's move to your whole foot,
Feel your feet,
The warmth and the touching of
them with the ground.
And now let's breathe into your foot,
Take a deep in-breath into your foot and exhale
in relaxing your feet all the way.
Another time,
Deep in-breath into your feet and relaxing them completely.
Now let's move to your ankle,
Feel your ankle and feel the temperature and the warmth of
your ankle and relax it.
Let's move to our calves,
Feel your calves as a whole,
Maybe touching with the ground
as well and let's breathe into them deeply.
And when you breathe out,
Relax.
Let's do that another time,
Breathing in as deeply as you can and relax on the out-breath.
Now let's move to your knees,
Feel your knees,
Feel the warmth or temperature in general
of your knees and relax them.
Take a deep breath into your knees and relax them even more.
Take another deep breath into your knees and exhale relaxing all the way.
Now let's move to our thighs,
Feel them,
Feel the warmth and touching with the ground
or with the other thigh,
Feel them as a whole and let's breathe into them and relax it even more.
Let's take another deep breath and relax everything,
Relax ten times more on the out-breath.
Let's move our attention to our waist,
Feel your waist and relax it,
Feel your buttocks
connecting with the floor,
Feel the warmth and the touching of your buttocks with the
floor and let's breathe into it and relax it on the out-breath.
Let's take another deep in-breath and relax it even more.
Let's move our attention to our belly,
Feel your belly,
Let's breathe into your belly now
and relax it.
Another time,
Breathe into your belly and let it go.
Let's move our attention to our chest,
Breathe into your chest as deeply as you can
and focus on relaxing your chest.
Breathing in again and letting it go completely.
Let's bring our attention to our lower back,
Maybe you have some tension there,
So really take the time to breathe into your lower back as deeply as you can
and release everything and
breathing in again,
Letting go of all the tension
and now let's move to our upper back,
Really taking time to focus on there,
Feel the warmth and the touching with the floor and notice if there's some tension.
Let's breathe into your upper back,
Breathe in as deeply as you can
and breathing out.
Another time,
Breathing in and letting go.
Let's bring our attention to your shoulders,
Feel your left shoulder,
Feel the tension there,
The warmth touching with the floor.
Feel your right shoulder,
Warmth,
Touch,
Maybe some tension.
Now let's breathe into our shoulders,
Breathing in as deeply as you can
and letting go of all that tension.
Another time,
Deep in breath into your shoulders,
Let go.
Now let's bring our attention to our arms,
Feel your upper arms,
Lower arms and your elbow.
Feel the warmth and touch and let's breathe into it,
Let's breathe
into a whole arm
and let go of all the stress.
Let's breathe in another time
and relax it.
Now bring your attention to your wrists and to your hands
and to your fingers and your thumb,
Feel them as a whole,
Feel the temperature,
The blood pulsating in your hands
and let's breathe deeply into our hands
and letting everything go on the exhale.
Breathing another time
and let go.
Now bring your attention to your neck and to your throat,
There's probably some tension there.
Really take the time to focus on that and feel it
and then let's breathe into it,
Breathe into that tension
and relax it.
Let's breathe in another time as deeply as you can
and relax on the exhale.
Let's bring our attention to our chin and to our lips,
To our nose and to our cheeks,
Left cheek and your right cheek.
Bring your attention to your forehead,
To the back of the head and lastly to the top of the head.
Now feel your face and your head as a whole,
Feel the warmth,
Feel the pulsating of the blood,
Feel thoughts that are maybe coming up
and just breathe into your head and your face,
Breathe into it
and relax it.
Let's breathe in another time as deeply as you can
and let go of everything,
Relax completely.
Now let's feel our body as a whole,
Feel your body from the tip of your toes to the top of your head,
Feel how your whole body is connected,
How alive it is and how relaxed you feel at this moment.
Let's breathe in another time into a whole body,
Breathe into your body as a whole and then relax it.
Let's do that another time,
Breathe in as deeply as you can
and let it go sinking in the floor.
Enjoy the feeling of your body being completely relaxed
and if you are able to,
Then I would recommend you to stay more time
in this relaxed state or even go to sleep.
But if you have to come back to your life,
To your task of the day,
Then gently arrive back to your body,
Feel your body as a whole and slowly open your eyes
and arrive back to this moment,
To this life.
