This meditation is designed to help you fall asleep,
Help you relax.
We're going to go through a gentle body scan.
You can leave your phone on.
Don't worry if you drift away.
Just make sure that you're nice and comfortable.
So go ahead and arrange the duvets,
Arrange your pillows,
Cover yourself up with a blanket.
Take a moment to arrive into the space that you're in,
To sense the surroundings,
Noticing the sounds,
The temperature,
Noticing the support underneath.
Take a deep breath in through your nose,
Hold it at the top and open your mouth and breathe it out.
Take one more breath like that.
Inhale through the nose,
Hold it at the very top and exhale out fully.
With that second exhale,
Feel your body softening into the support underneath and start to notice how the body feels.
Start to notice the breath inside your body.
Observing which parts of your body welcome the inhale,
Which parts of your body soften and release as you exhale.
See if you can focus your mind on that gentle rise and fall of your belly and the expansion of your chest as your breath moves through the body.
And then let your body fully relax.
Notice if you're holding control of any muscles,
If you're tensing through any parts of your body.
See if you can lay it down for a moment,
If you can let that go.
Shift your focus into your feet.
Notice the space at the soles of your feet.
Notice the space between your toes.
The space in the arches of your feet,
In the weight of your heels,
Your ankles,
Your shins,
Your calf muscles,
Your kneecaps,
The space at the back of your knees,
The top of your thighs and the back of your thighs.
Your hip bones,
Your glutes.
Relax.
Feeling the weight of your left leg from the hip bone all the way down into your heel.
The weight of your right leg all the way from the hip bone to your heel.
The weight of both legs together.
Soft,
Supported.
Relax.
Allowing your hips to get heavier and the leg go fully into the support underneath.
Your left shoulder,
Your left elbow,
Your left forearm,
Left wrist,
Palm of your hand,
And the back of your hand.
The weight of your whole left arm.
Move your awareness over into your right shoulder,
Your right elbow,
Right forearm,
Right wrist,
The back of your right hand,
The palm of your right hand.
Feel the weight of the whole of your right arm.
Feel the weight of both of your arms.
The space over on the left side of your waist,
Left armpit.
Space over on the right side of your waist and your right armpit.
Feel the length of your spine.
Feel your back being supported by your bed.
Feel the length of your neck and the weight of your head.
Feel the back of your body being fully supported.
And allow your body to let go into that support a little deeper.
Feel the softness across your belly.
Softness across your chest.
And space between your collarbones.
Allow the space across your forehead to soften.
Space between your eyebrows to release.
Feeling through your cheeks,
Your lips,
Your jaw.
Feeling your full body safe,
Supported,
Relaxed.
Allowing your breath to flow through your body naturally.
Allowing the support underneath to pull you down a little bit deeper.
And giving your body the time and the space to rest.
Allowing the time release to let go and relax.
I march to the left MINAl most.
Right instead of nothing.
You You
