We're going to do a bedtime body scan.
Now this is simply Tuning in to the body.
And given any tension that might have accumulated over the day.
An opportunity to leave.
All by itself.
No forcing.
So close the eyes just for a few minutes.
Feel whatever's present on the top of your head.
This might be tingling.
Eiching Tension.
And allow it to just soften It's really nice.
And then allow that feeling of relaxation and awareness.
To cascade down.
Into the forehead.
Almost as if the forehead is sliding down.
Helping the eyes to close.
Relaxing the eyes.
Did you all?
The ears.
Relaxing the mouth and placing your attention on your shoulders.
What can you feel right now in the shoulders?
It's quite normal to feel tension here.
They've carried a whole day.
So on the in-breath Lift your shoulders up,
Squeeze them up to Arturias.
Then with a big sigh,
Allow them to drop down.
Sigh.
And if any more tension is present,
That's fine.
Just noticing tension.
Gives it a chance to go all by itself.
Then taking your attention.
Down your arms perhaps feeling clothing against skin.
Into the hands and fingers.
What can you feel here?
Don't bring in your attention up into the chest.
Relaxing the muscles of the chest.
The ribcage.
Then round to the back,
The upper back.
Relaxing the upper back.
Relaxing.
Shoulder blades the middle of the bag.
And the lower back.
Relaxing the abdomen.
The buttocks.
And fee.
And now.
.
.
You can go and.
.
.
Have a good night's rest.
You've earned it.
Have a peaceful sleep.
