Welcome to this body scan meditation.
I recommend listening to this shortly before falling asleep once you're settled in your bed.
Begin to feel the weight of your body on your bed.
Notice your breath.
Notice any sensations.
Notice your thoughts.
Imagine that your thoughts are like clouds or bubbles and you're starting to watch them float by.
Allow you to sink deeper into your bed.
Take three deep inhales and exhales.
Inhaling through the nose and exhaling through the mouth.
Great.
Do that two more times.
Inhaling through the nose and exhaling through the mouth.
This third time you might inhale,
Filling up all of the sides,
The ribs,
The front and the back of the body,
And exhale with a sigh or a sound,
Ahhhhhh.
Can you get even 10% more cozy and comfortable?
Is there anything else that would help you maximize your comfort?
Now start to begin visualizing that you can draw a circle of protection around your body.
This circle can be made of anything,
Maybe certain elements in nature,
Such as trees,
Flowers,
Stones,
Fire,
A light,
Allow this image of a circle protecting you to begin to form in your mind's eye.
Now I invite you to create another circle of protection,
This time surrounding the entire room that you're in.
Again,
This can be made of anything,
Maybe the same materials as the first circle,
Or something different,
Shells,
Crystals.
Continue to breathe,
Deepening the exhales,
Continuing to let yourself be held,
And finally create one more circle of protection,
This time allowing the circle to go around the entire building,
Maybe even the entire neighborhood that you're in,
Surrounding your location with a beautiful light.
Feeling yourself held and protected in these circles and in your bed,
Begin to notice the crown of your head.
Feel the weight of your head,
Noticing the sensations,
The thoughts,
Everything that your head has done today.
Mentally start to signal to the brain that it is safe to relax now.
Begin to soften the muscles of the face,
Unclenching the jaw,
Separating your teeth,
Allow the tongue to fall from the roof of the mouth,
Relaxing the cheekbones and the ears,
Letting the eyes become heavier and fall back deeper into the sockets,
Softening your forehead.
Begin to move to the neck,
Feeling the sides of the neck begin to melt towards the bed,
Softening the tops,
The sides and the backs of the shoulders,
Allow the front of the body,
The heart space to soften,
And as you soften each part of the body,
You may notice other sensations or emotions that were once held begin to arise.
Allow this process as you are continuing to let go and prepare yourself for rest,
Continuing down the arms,
Let the upper arms,
The elbows and the forearms become heavy,
Letting the hands,
The fingers continue to relax,
Wrists are heavy,
Even letting the fingernails relax,
Continue towards the belly,
Letting the belly soften and relax,
Moving to the pelvis,
Letting the pelvis,
The hips,
The buttocks,
Your sacrum,
Allowing them to be even heavier,
Knowing that there is support beneath you from your bed,
From the earth,
Allow the thighs to be heavy,
The knees,
Calves,
Shins relaxed,
And the ankles,
Feet and toes relaxed,
Visualizing anything that is no longer needed to move down into the feet and out of the bottoms of your feet into the floor and the earth beneath you,
There is nothing for you to do except relax,
Feel the back,
Letting the backs of the knees be heavy,
Now begin to feel the whole body at once,
Breathe,
Relax,
Take one more deep breath in,
Filling up the entire body,
Belly,
Lungs,
Exhale,
Let it go,
If it feels supportive,
You may call on any spirit guides you may be working with and ask for their protection and guidance as you enter the dimension of dreams,
Continue to breathe and let the sounds soothe and help you release as you fall into a restful sleep and may you enjoy deep rest and healing.
