Hi my name is Lucy and welcome to this short body scan to help you relax and get ready for bed.
So maybe starting by taking a few movements into your jaw maybe side to side or backwards and forwards to release any tension that might be there and lifting and lowering the eyebrows a few times to release all the muscles in the face.
Taking a few deep rounds of breath,
Taking any shuffles,
Any wiggles in bed just to get super comfortable and cozy and then all you have to do is lie there and listen to my voice as I name each body part,
Taking your awareness there and softening and relaxing into that area and then moving on to the next part as I name it.
Moving your awareness now to your mouth,
To your gums,
The floor of the mouth,
The roof of the mouth,
The walls of the cheeks,
Your tongue,
The lower row of teeth,
The upper row of teeth,
Both lips,
The space between the lips,
The tip of the nose,
Your whole nose,
Both cheeks,
Your jaw,
Your right ear,
Your left ear,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
The whole forehead,
Both temples,
The top of the head,
The back of your head,
The whole of your head,
Your right hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The palm,
The back of the hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Right side ribs,
Waist,
Your right hip,
Right thigh,
Knee,
Calf muscle,
Right ankle,
Heel,
The sole of the foot,
The top of the foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
The whole of the right side of your body,
The whole of the right side of your body,
Your left hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The palm of your hand,
The back of the hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Left side ribs,
Waist,
Hip,
Left thigh,
Knee,
Calf muscle,
Left ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
The left side of your body,
The whole of the left side of your body.
Now the back of your body,
The back of the head,
Right shoulder blade,
Left shoulder blade,
The whole spine,
Right buttock,
Left buttock,
The back of the knees,
Right heel,
Left heel,
The back of your body,
The back of your body,
Your forehead,
Both temples,
Right inner ear,
Left inner ear,
The roof of the mouth,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Upper abdomen,
Lower abdomen,
Right hip,
Left hip,
Right knee,
Left knee,
The top of the right foot,
The top of the left foot,
The front of your body,
The front of your body,
Your right arm,
Your left arm,
Both your arms,
Your right leg,
Left leg,
Both legs,
The head,
The torso,
Both arms,
Both legs,
The whole of your body,
Being aware of the whole of your body,
Letting it relax and soften.
And coming back to your breath,
The natural flow of sensation of your breath,
And welcoming the relaxation of your body,
Ready for good night's sleep.
I'm going to leave you here.
Thank you so much for practicing with me.
I hope you have a wonderful night's sleep.
