Welcome to Meditation with Marie.
I am so grateful you are here.
I'm going to guide you through a bedtime body scan to relax your body and your mind,
Preparing you for a peaceful night's sleep.
With this scanning we're going to do of the body,
We're going to release the mind to rest.
Bring ourselves into the present moment so we can experience and focus on relaxing and letting go peacefully into sleep.
Get comfortable in whatever position it is,
Whether it be laying flat on your back,
Your side,
Or even sitting up,
Whatever position is comfortable for you to start this body scan to relax the mind,
The body,
To release into a peaceful night's sleep.
First become aware of your breath,
Focusing on the inhale and the exhale.
Take another deep breath and exhale out of the mouth,
Releasing anything from the day that you wish to let go of.
On the next inhale,
With the exhale,
Gently say to yourself,
I relax peacefully into sleep.
And do that two more times.
As I guide you through this body scan,
If your mind becomes busy,
Go back to,
I relax peacefully into sleep.
Bring your attention to your toes,
Wiggle them,
And just become aware of your toes.
And if it feels good to squeeze them and tense the toes,
Squeeze them and tense them,
And then release.
Bring your attention to your ankles,
Rotate your ankles,
Gently releasing any tension in the ankles.
Do this a couple times,
And then allow the ankles to gently come back to stillness.
Bring the attention to the full leg,
Both legs.
Now bring the attention to tensing up the legs,
Tense them as tightly as you can.
And when you're ready,
Release and allow the legs just to wiggle back and forth,
Coming into stillness and relaxation.
Now bring the awareness to your hip area and tighten whatever part of the hip area feels comfortable to tighten.
Tighten it,
And then when it feels comfortable,
Release it,
Wiggling the hips back and forth.
Now bring the attention to your stomach,
Your abdomen,
Bringing the attention through a deep breath,
Feeling your stomach fill up with air.
And maybe holding the breath and holding the air,
And then releasing it gently.
Now bring the attention to your chest,
Bringing a deep inhale into the chest area,
Filling up the chest.
And if it feels comfortable to hold the breath for a few moments,
Hold onto it and then release the breath,
Gently or with a sigh,
Whatever your body wants and needs.
Now bring the attention to your hands and wiggle your fingers,
And then tighten your fingers into a fist.
Just tighten the hands.
And when you're ready,
Release the hands and wiggle the fingers and relax the hands.
Now bring the attention to your arms,
Tighten the arms,
And if you wish,
Tighten the hands and the wrists again.
Keep tightening the arms.
And when you're ready,
Release,
Allow the arms just to melt at your sides and let go.
Now bring your shoulders and squeeze them up to your ears.
And when your body is ready to release,
Relax the shoulders,
Letting go of all burdens that you carried around on your shoulders today and let it roll off and melt away.
Now lift your head gently as though you're tucking your chin into your chest,
Stretching the back of the neck.
And when it's comfortable,
Release your head back down onto the pillow.
Now scrunch up your nose and pucker your lips and just squeeze the two as though they can touch each other.
And then release.
Now bring the attention to your eyes,
Squeezing your eyes shut even tighter than they already were.
And then releasing the eyes,
Allowing the eyes to gently relax back into the skull,
Letting go of all the stress and tension of the day.
You're still aware and you can hear my voice.
Go back to the mantra.
I relax gently into a peaceful sleep.
Allow yourself just to melt into peace,
Relaxation.
Releasing into a peaceful,
Restful sleep.
Release.
Relax.
Let go.
Release.
Relax.
Let go.
Release.
Relax.
Let go.
Release.
Relax.
