This is a meditation to help you to sleep.
My name is Lucy Stone and welcome to Meditation Rocks.
Today's meditation is sometimes referred to as a body scan.
And it's a meditation that you can use particularly at the end of the day to help you to unwind,
To relax and prepare your body and mind for sleep.
But it's also a meditation that you can use during the day if you want to fully relax or you're feeling anxious and you just want to have some time to let go.
Often people like to lie down for this meditation but you may like to be in a chair or sitting on the ground.
So go and get yourself comfortable and we'll get started.
So just allowing your body to be supported by the chair or the ground or the bed.
Just begin to focus your attention on yourself.
We can do this by closing our eyes or just softening our gaze on a fixed point of view.
And just allow your arms to either rest down by your side or placing your hands on your lap or your knees.
Begin to focus on your breath.
We're not looking to change anything about the way that we're breathing.
All we're doing is trying to find a connection with the breath and to focus our attention on ourself.
So just for a few moments now feel the rise and fall of your breath within your body.
And as you're breathing out try and find some softness in the muscles.
Beginning to allow your body to sink a little deeper into the chair or into the bed.
So with a body scan we work from the tips of the toes all the way to the crown of the head.
Focusing on each part of the body.
Bringing our attention here and then on our exhale fully relaxing this part of your body.
So to begin just have a complete awareness of your entire body.
Connecting with your breath relaxing as you breathe out.
And now bring your attention to your feet and your toes.
Notice all of the details of your feet,
Your heels,
Your soles,
The tops of your feet and your toes.
And on your next breath out allow your feet and toes to completely relax.
Next bringing your attention to your legs,
Your calves,
Your thighs,
Your knees.
Feel the weight of your legs.
And as you breathe out just fully relax your legs.
Bring your attention to your tummy,
Your hips and your sit bones.
Notice if you're holding any tension here.
And as you breathe out allow this area to completely relax.
Next bring your attention to your back,
Tracing your spine from the base to the top.
As you breathe in feel your breath in your back.
And as you breathe out fully allow the back to relax.
Next bringing your attention to your chest where you can feel the rise and fall of your breath.
Notice if you have any tension held in your chest.
And as you breathe out fully allow your chest to relax.
Now bring your attention to your shoulders.
Allow the shoulders to drop down.
Breathe in,
Feel your breath,
Focus your attention on your shoulders.
As you breathe out allow your shoulders to completely relax.
And now bring your attention to your arms,
Your left arm and your right arm,
Your hands and your fingers.
Allow the weight of the arms to rest.
Uncurl your fingers and release your palms.
And as you breathe out allow your arms,
Hands and fingers to completely relax.
And next bring your attention to your head,
Your neck and your face.
Allow any tension in your neck to melt away.
As you breathe out relax your forehead,
Your eyes,
Your cheeks,
Your mouth and your jaw.
Fully let go.
And now your entire body is relaxed.
And just rest here for a few moments.
If you still feel any tension held bring your attention to that part of your body.
Breathe in,
Notice.
Breathe out,
Let go and relax.
And just rest here for a few more minutes.
Fully absorbing your relaxation.
Letting go as you breathe out,
Feeling softer and lighter within your body.
Let your mind rest.
Allow yourself to drift and to relax.
You are relaxed.
You can let go.
And as our meditation draws to a close you may choose to stay where you are.
Or if you want to come back just allowing the breath to return to a comfortable rhythm,
Normal flow for you.
Maybe beginning to wiggle fingers and toes and stretching arms and legs a little.
If you're lying down you might want to bring your knees up to your chest and slowly work your way back up to a seated position.
And then if you want to open your eyes you can just bring your hands together and give them a little bit of a rub.
Create some heat and warmth in the palms.
And then just hovering the hands over the eyes.
Opening your eyes into darkness and warmth.
Removing your hands when you're ready.
I hope that meditation helps you to let go,
To find some relaxation and maybe help you to have a good night's sleep.
If you're going to sleep now,
Good night.
If not,
Have a lovely rest of your day.
And I'll speak to you again soon.
Bye.
