Sleep Comfort-You Are Never Alone In The Night + Body Scan

This meditation can help you feel comforted and connected as you fall asleep. It begins with a body scan and includes visualizations and affirmations to help ease anxiety and guide you into a restful sleep. It is inspired by the wise words of writer and mindfulness coach Ella Hicks. Music by Relaxing Time from Pixabay.

Transcript

Welcome, This is Pam Stoller. Thank you for being here in these moments before sleep. Take a little time to get yourself settled and into a comfortable position. Adjust any awkward or uncomfortable places and get cozy. Relax your legs, Your hands, Your face. Roll your head gently from side to side. Let your shoulders soften. Close your eyes and begin to slow your breathing. Let your body be heavy and supported by the surface beneath you. And take in your first impression of our words of wisdom for this session, Attributed to writer and mindfulness coach Ella Hicks. You are never alone in the night. The same stars that guided your grandmothers shine over you now. Rest easy, Beloved. You are held in a lineage of light. Before we begin to delve deeper into these words, Let's take some time to release stress and calm our minds with a relaxing body scan. When sleep comes, Let it come. Know that your brain will still take in the words in this session, Even through sleep. From your position of relaxation, We'll do a body scan to deepen our physical calm. There's no need to change your position for this body scan unless that feels more comfortable to you. No need to overthink it. Just follow along with a sense of ease. First, Bring attention to your feet. Become aware of how they support your entire body, Day in and day out. Now, Tighten the muscles of your feet, Curling your toes in tight, Then flexing them out and up and hold, Hold and relax. Let all the tension go from your feet. And quietly, In your mind, Say thank you to your feet for supporting you. Next, Bring your attention to your legs and hips. Become aware of how they transport you to all the places you want to go. Now, Tighten the muscles of your legs and hips, Tightening your calf muscles, Clenching the muscles of your thighs and buttocks, Hold, Hold and relax. Let all the tension go. Let your lower body rest heavy on the support beneath you. And quietly, In your mind, Say thank you to your lower body for helping you move through the world. Next, Bring your attention to your belly. Become aware of how it digests your nutrients and defends your immune system, How it connects with your brain to tell you what feels right or wrong, How your abdominal muscles protect your vital organs. Now, Tighten those abdominal muscles, Pulling them in tight and hold, Hold and relax. Let all the tension go. Take a slow, Deep belly breath all the way to the bottom of your lungs and slowly exhale, Letting it all out. Now, Quietly, In your mind, Say thank you to your belly for all it does for your body and brain. Next, Bring your attention to your back muscles. Become aware of how they support your torso, Allowing you to stand tall and strong. Now, Tighten the muscles of your back, Pulling your shoulder blades together, Then flexing your shoulders forward toward the front of your body, Then pulling your shoulders up toward your ears and hold, Hold and relax. Let all the tension go. Let your back and shoulders rest easy and quietly, In your mind, Say thank you to your back for its strength and support. Next, Bring your attention to your arms and hands. Become aware of how they help you connect with others. They hug, They carry, They touch, They write, Wave, Cook, Play, Build. Now, Tighten the muscles of your arms and hands. Pull your arms tightly into your body. Now, Clench your hands into fists and stretch your fingers out long and wide and hold, Hold and relax. Let all the tension go. Let your arms and hands rest heavy on the support beneath you and quietly, In your mind, Say thank you to your arms and hands for helping you interact with the people and things you love. Lastly, Bring your attention to your neck and head. Become aware of how hard your neck works to hold your head high and steady, How your mouth allows you to speak, Eat, Kiss, Smile, How your nose gifts you the scent of fresh flowers, Baking bread, Or a person you love, How your ears let you hear music, Ocean waves, That voice that brings you joy, How your eyes open all the sights and colors of the world to you, How your brain makes everything possible. Now, Tighten the muscles of your neck, Clench your teeth and jaw, Scrunch your face and forehead and scalp and hold, Hold and relax. Let all the tension go. Feel your face and neck and head softened and relaxed. Let them rest heavy and quietly in your mind, Say thank you to your neck and head for letting you sense and perceive all the good things in your life. Now allow yourself to simply rest, To open, To be at ease for these next few moments. And gently bring your awareness back to these words. You are never alone in the night. The same stars that guided your grandmothers shine over you now. Rest easy, Beloved. You are held in a lineage of light. You are never alone in the night. Feel yourself cocooned in your blankets, Soft, Warm, Safe. Picture the starlight above you, Around you. It's light touching you through time and space. Let its soft light envelop you. Let stardust shimmer over your eyes, Putting them at ease. At rest. Picture the moon in that same sky, Its soft glow washing over you. Let it warm you. Let it melt into you. You are starshine. You are held. You are never alone in the night. The same moon and stars that watch over you watch over all the earth. When your eyes gaze upon them, Millions of others are gazing at them along with you. We are all connected. People, Moon. You are never alone in the night. Take in these words. I am calm. I am safe. My eyes are heavy with stardust. My skin is warm with moonlight. I am connected to the universe. It holds me in its love. I am never alone. You are never alone in the night. The same stars that guided your grandmothers shine over you now. Rest easy, Beloved. You are held in a lineage of light. The same stars that guided your grandmothers shine over you now. Feel yourself connected to the ancestors that came before you and the descendants that will come after you. Family or soulmates. Connections of the spirit. Past touches future in you. You are held in their love. You are held in their guidance. You are held in their wisdom. The same stars that guided your grandmothers shine over you now. To light your way. Take in these words. I am calm. I am safe. I am connected to all beings that came before me. I am connected to all beings that will come after me. I am connected to soulmates past, Present, And future. They hold me in their love. I am never alone. You are never alone in the night. The same stars that guided your grandmothers shine over you now. Rest easy, Beloved. You are held in a lineage of light. Rest easy, Beloved. You are held in a lineage of light. See yourself surrounded by a warm, Soft light. This light holds you. This love is your birthright. Your lineage is light. You are light. Feel it warm on your skin. Silken. Nourishing. Comforting. See your skin glowing with the same light that lights your soulmates through time and space. You are dearly loved. You are held in a timeless light. You are never alone. Take in these words. I am calm. I am safe. I am held in the light of all beings who came before me. I am held in the light of all beings who will come after me. My lineage is light. My lineage is love. I am never alone. You are never alone in the night. The same stars that guided your grandmothers shine over you now. Rest easy, Beloved. You are held in a lineage of light. May these words, Like seeds, Take root and grow in your mind and soul, Continuing to nourish you. You are never alone in the night. The same stars that guided your grandmothers shine over you now. Rest easy, Beloved. You are held in a lineage of light. As words and music slowly continue to accompany you, Let go. Release your thinking mind. Settle and drift into slumber. Your body and mind are made for sleep. Sleep will come. Sleep will come. I am safe. My eyes are heavy with stardust. My skin is warm with moonlight. I am connected to the universe. It holds me in its love. I am never alone. I am connected to all beings that came before me. I am connected to all beings that will come after me. I am connected to soulmates, Past, Present, And future. They hold me in their love. I am never alone. I am held in the light of all beings who came before me. I am held in the light of all beings who will come after me. My lineage is light. My lineage is love. I am safe. I am whole. The universe is conspiring in my favor. And all is well. Sleep will come. All is well. Sleep will come. All is well. All is well.