Body scan.
This is a simple and effective way to relax your body and prepare yourself for sleep.
You can do this seated or if you're in bed you can lay down,
Get nice and comfortable,
Adjust your sheets,
Adjust how you are.
Just make sure you're just super,
Super comfy.
Take a few moments and drop your awareness to your breath.
Observe your breath,
That beautiful gentle rise and fall of your breath,
Like the waves of the ocean,
The tide coming and going.
Shift your awareness to your eyes.
Soften the eyes,
Close them or just gaze softly into the distance,
Unfocused,
Until they want to close by themselves.
Relax your jaw.
Notice if you're clenching any of the muscles in your face.
Relax that little space between the eyebrows.
We're going to scan our body from the right hand all the way through and then moving to the left side.
So shift your awareness now to your right hand.
Observe that right hand.
Notice if you're holding any tension.
See if you can relax your thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Relax the palm of your hand,
Top of your hand,
Wrist,
Forearm.
Relax your elbow.
Relax your upper arm.
Relax your shoulder.
Observe the whole of the right arm and let it be heavy,
Relaxing your arm completely.
Let's move down the side of the body,
Relaxing the right side of your waist,
Relaxing your hip,
Your buttock.
Relax the top of your thigh,
The back of your thigh,
Your knee,
Your shin and calf muscle.
Relax your ankle,
Top of the foot,
Sole of the foot,
And all five toes,
Leg toe,
Second,
Third,
Fourth,
Fifth.
Feel your whole leg heavy,
Relaxed,
Soft.
Let the weight of your leg drop into the earth.
Notice how the right side of your body feels.
Heavy,
Relaxed.
Let's do the same on the left.
Shift your awareness over to the left hand,
Becoming aware of that hand,
Your palm,
Your fingers.
Loosening any tightness or tension in the hand,
Relaxing the left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Relaxing the palm of your hand,
The back of your hand,
Relaxing your wrist,
Relaxing your forearm,
Your elbow,
Your upper arm.
Relax your shoulder.
Observe that left arm and the shoulder to the fingertips.
Relax.
Feel the weight of your arm.
Bring your awareness to the left side of the body,
The left waist,
Left hip,
Buttock,
The thigh,
Top of the thigh,
Back of the thigh,
Your kneecap.
Relax your kneecap,
Your shin,
Calf muscle,
Ankle,
Top of the foot,
Sole of the foot.
Relax your big toe,
Second,
Third,
Fourth,
Fifth.
Relax the whole foot,
The whole leg from the toes to the hip.
Get aware of that left leg,
Feel the weight of your leg.
Let it sink into the earth.
Be aware of the back of your body,
The back of your head,
Your shoulders,
Relaxing any tension that might be there.
Relax the upper back,
The middle back.
Relax the lower back.
Relax your buttocks.
Relax your hips,
Your knees,
The backs of the knees.
Relax the backs of the legs,
The heels,
The soles of the feet.
Feel your body surrendering,
Sinking into this blissful relaxation.
Scan through the front of your body,
Your facial muscles,
Your throat,
Collarbones and chest.
Relax all of these points.
Relax your abdomen and observe your gentle,
Easy,
Soft breath.
Relax,
Relax,
Relax your whole body,
Your whole body,
Whole body,
Deeply,
Deeply relaxed.
Allow your awareness to drift to that breath.
Just enjoying that soft,
Easy rise and fall,
Expansion,
Contraction.
And with your body in this deep state of rest,
Allow your awareness to slide into the spaces between each breath.
Into the pause,
Into the stillness.
Every breath,
Taking a moment of stillness before gently rising or falling.
Slide into the stillness.
And let your awareness slide into the stillness.
And let your awareness slide into the stillness.
And let your awareness slide into the stillness.
And let your awareness slide into the stillness.
And let your awareness slide into the stillness.
And let your awareness slide into the stillness.
And let your awareness slide into the stillness.
And let your awareness slide into the stillness.
And let your awareness slide into the stillness.
And let your awareness slide into the stillness.
And let your awareness slide into the stillness.
And let your awareness slide into the stillness.
And let your awareness slide into the stillness.
And let your awareness slide into the stillness.
And let your awareness slide into the stillness.
And let your awareness slide into the stillness.
And let your awareness slide into the stillness.
And let your awareness slide into the stillness.
