Welcome,
This is a short body scan meditation for sleep.
So this is a practice designed to help you relax deeply,
Release any tension you might be holding,
And prepare both your body and your mind for a restful night's sleep.
As we move through this meditation,
You'll gently be bringing your awareness to different parts of your body,
And inviting relaxation and calmness to each area.
So before we begin,
Make sure you're lying down comfortably in your bed,
And allow your body to settle into the mattress,
Feeling fully supported,
And place your arms by your sides or gently on your abdomen,
Palms facing up or down,
Whatever feels most comfortable for you.
We invite you to close your eyes if you haven't done so already,
And to take a slow,
Deep breath in.
And as you exhale,
Allowing your body to begin to relax,
Releasing any tension you may be holding.
And so to begin,
Just bringing your attention to your breath,
Noticing its natural rhythm,
Not trying to change your breath,
Just noticing and feeling the gentle rise and fall of your tummy or chest as you breathe in and breathe out.
And with each inhale,
Imagine drawing in calm,
Soothing energy.
And with each exhale,
Imagine letting go of any stress or worries from your day.
And as you continue to breathe naturally,
Allow each breath to guide you deeper into relaxation,
Preparing you for a peaceful sleep.
Now we'll begin the body scan,
Starting with your toes and moving all the way up to the top of your head.
And as we focus on each part of the body,
Simply notice any sensations that you feel.
And if you encounter any tension,
Allow it to soften and release with your exhale.
Begin by bringing your awareness to your toes,
Feel your toes relaxing,
Letting go of any tension,
And allow this relaxation to spread to the soles of your feet,
Your heels and your ankles.
Now bring your attention to your lower legs,
Feel your calves and your shins becoming heavy and relaxed,
Sinking into the bed,
Let go of any tightness,
Allowing your legs to feel completely at ease.
Now move your awareness up to your knees and your thighs,
Feel your knees softening,
Your thighs relaxing completely.
Notice how your legs feel,
As they become more and more relaxed,
Releasing any tension they've been holding.
Bring your awareness now to your hips and your pelvis,
Allow your hips to sink deeper into the bed,
Releasing any tension or any discomfort.
Feel the muscles in your lower back and your abdomen softening,
Letting go of any tightness.
And as you move from your tummy to your chest,
Notice the gentle rise and fall with each breath.
Allow your chest to relax completely,
Letting go of any heaviness or any tension.
Feel your heart beating calmly and steadily,
Bringing a sense of peace and tranquility to this area.
Now focus on your shoulders,
Letting them drop away from your ears,
Feel any tension melting away,
Leaving your shoulders relaxed and at ease,
And allowing this relaxation to float down your arms,
Through your elbows,
Your forearms,
Your wrists,
Into your hands and your fingers.
Letting your hands rest gently,
Completely relaxed.
Finally bringing your awareness to your neck and your throat,
Allowing any tightness to soften,
Letting your neck feel long and relaxed.
Move your focus up to your jaw,
Allowing it to unclench,
To soften.
Also allowing your lips and your mouth to soften,
And let that relaxation spread to your cheeks,
Your eyes,
Your forehead,
Allowing your entire face to relax.
And feeling your scalp and the top of your head,
Releasing any remaining stress.
Now your entire body is relaxed,
Heavy and at ease,
Fully supported by the bed beneath you.
And as you rest in this state of deep relaxation,
Imagine a wave of calmness washing over your entire body,
From the top of your head,
Down to your toes,
And with each gentle wave,
You can feel more and more at peace,
Ready to drift off into a deep and restful sleep.
There is nothing more you need to do,
Nowhere you need to be.
Simply allow yourself to be here,
Resting,
Relaxing,
And letting go.
If thoughts arise,
Simply acknowledge them and let them drift away,
Like clouds passing in the sky.
Return your focus to your breath,
Or to the sensations of relaxation in your body.
Allow yourself to be carried away into sleep.
As you continue to relax,
Know that you're safe,
You're calm,
You're ready for a night of deep restorative sleep.
Allow yourself to surrender fully to this feeling of peace and tranquility.
Good night and sweet dreams.
