Hi and thank you for joining me for this deeply relaxing body scan meditation where we will release any and all tension in your body and mind so that you can drift off into a deeply relaxing sleep.
Let's start by taking a few breaths together in through the nose and out through the mouth.
Inhale,
Bring all of the air down into your belly and lungs and exhale,
Let it all go.
Again,
Inhale,
Bring in calming energy pulling the inhale down into your belly and lungs and exhale,
Let it all go.
And one more,
Inhale,
Filling the belly,
Filling the lungs,
And big exhale,
Sigh it out.
Excellent work.
Just breathing at whatever pace of breath feels good for you.
Letting your body fall however it wants to.
Just feeling the surface beneath you that supports you,
Rising up to hold your body.
And now bring your awareness down,
Down,
Down to your feet.
Bringing your awareness to your toes,
Your toes,
Your toes.
And letting all of the tension melt away from your toes.
Relaxing each and every toe.
And now bringing your awareness up to your feet,
The tops of your feet,
The bottoms of your feet,
Your heels,
Your ankles,
And just letting all of the tension melt away.
And now bringing your attention upwards to your lower legs,
Your shins,
Your calves,
And just letting all of the tension,
All of the stress,
Fade away from your lower legs.
And now bringing the awareness up to the knees,
The kneecaps,
All of the muscles,
The tendons and ligaments and vessels,
Tissue of your knees,
Just relax,
Relax,
Relax the knees.
Your attention comes up to your upper legs,
The big strong muscles in your legs can just relax now.
Your entire legs and feet feeling heavier and heavier and heavier as they relax,
Relax,
Relax.
And now your attention comes up to your hips and your glutes,
Your pelvic floor,
Your pelvis,
Just letting your hips,
Your glutes,
Your pelvic floor,
Your pelvis just relax and release,
Release,
Release.
Just let go up to your lower abdomen and wrapping the awareness around to your lower back and just letting go of any stress,
Any tightness in this region.
Just letting go.
And your attention now comes up to your upper abdomen and wrapping the awareness around to your mid-back.
Upper belly and mid-back are feeling more and more and more relaxed.
Now coming up to your ribcage,
Your lungs,
Your chest,
Wrapping around to your upper back,
Shoulder blades and collarbones.
Just letting go.
And now your shoulders,
Your upper arms,
Your lower arms,
Wrists,
Hands,
The top of the hands,
The palm.
Just letting go of any tension in the entire arms,
Shoulders,
Arms,
Hands and fingers feeling heavier and heavier.
Your neck,
Spine,
Big and little muscles,
The tendons,
The ligaments,
The tissue,
The vessels,
Relax,
Release,
Relax,
Release.
And now coming up to your chin and your jaw,
Just relaxing now the chin and the jaw.
And now letting go of any tension,
Your nose,
Your eyes,
Relaxing all of the little muscles in your eyes.
And your forehead,
Your temples,
Ears,
Relaxing the muscles in your ears.
And now your scalp,
Your entire head feeling so relaxed,
Feeling your head heavier and heavier and heavier on the surface that supports it.
Just letting go.
And now your entire body just tingling with relaxation,
No tension,
No stress.
Just melting into deep,
Deep relaxation.
Just melting into deep,
Deep,
Deep relaxation that you are safe.
You are exactly where you're supposed to be.
Absolutely nothing for you to do now besides rest and relax.
Feeling so,
So relaxed.
Feeling the relaxation all over your body.
You are safe.
Just be.
Just be.
Just be.
Just be relaxed.
