Lie down and get comfortable,
Adjusting your position if needed so that you can fall easily and peacefully asleep.
And even if all you do is relax without sleeping,
You will be rested and refreshed afterwards.
This body scan sleep relaxation will help you to relax.
Breathe deeply in and very slowly release,
Exhale out.
Again,
Breathe in nice and deeply and slowly breathe out,
Taking slow calm breaths.
Just feel your breathing relax you knowing that there is nothing you need to do right now besides breathe calmly.
Just allow your mind to drift as you relax.
Feel yourself becoming sleepy,
Ever so slowly getting sleepier.
See how slowly you can release the next breath you take.
Breathe in deeply and now breathe out slowly,
Very slowly,
Prolonging this exhale and relaxing and when you finish breathing out,
Breathe in naturally and breathe out again nice and slowly.
Just keep breathing now letting each breath occur naturally without effort at whatever pace is comfortable for you.
Feel your breathing becoming slow,
Calm and easy.
Just begin to scan your body beginning at the top of your head and moving downward.
Turn your attention to your head and just simply observe,
Moving your attention downward to the level of your eyes,
Your nose,
Your chin,
Down to your shoulders.
Noticing each area and observing how your body feels.
Keep scanning,
Gradually moving down your body.
How does your upper body feel?
Take note of any areas of tension.
As you near the center of your body at the level of your stomach,
Notice how this part of your body is feeling.
Keep observing your physical state.
Continue to scan your body,
Moving the focus of your attention downwards.
Reaching the level of your hips,
Keep observing and moving your attention down.
How does this part of your body feel?
Notice any tension without trying to change anything.
Reaching the level of your knees,
How does this area of your body feel?
Keep scanning all the way down to your feet and take a moment now to scan your whole body.
Noticing how your body feels as a whole.
Where is your body most tense?
Releasing intently on this one area of tension and imagine the muscles here letting go of their grip,
Of their hold on your body.
Imagine them becoming loose,
Becoming relaxed and letting the tension go.
Releasing the tension bit by bit until this area relaxes.
Feel the tension softening,
Feel the muscles as they loosen,
Lengthen,
Warming and relaxing as if they're melting into relaxation.
Now notice where your body is the most relaxed.
How does the relaxation feel?
Imagine that this relaxation is warm and tingling,
Moving,
Growing and spreading to relax other parts of your body.
Feel your body becoming more relaxed as the area of relaxation grows and spreads.
Allow your whole body to relax.
Feel your shoulders relaxing,
The muscles releasing their hold.
Your legs are still and they're starting to feel heavy.
Your feet are very warm,
Feel the warmth spreading as your legs become warmer as well.
Your arms are getting heavier.
Feel yourself sinking into the surface you're lying on,
Sinking deeper,
Deeper,
Deeper.
Your whole body is feeling very heavy.
Feel the warmth in your hands growing warmer and warmer,
Spreading up to your arms,
Your arms and hands are very heavy.
Blink your eyes a few times if you want to.
Notice that your eyelids are feeling heavy.
They're getting heavier and heavier and it feels so good to close your eyes,
To rest your eyes.
Allowing now your eyes to remain closed and relaxed.
Notice a feeling of coolness in your forehead,
Calm,
Cool and relaxed,
Smooth and free from tension.
Imagine now that the tension in your body is flowing out through your fingers and your toes,
Just simply draining away.
With each breath you can feel the tension leaving right out of your fingertips and right out of your toes.
Feel the tension leaving your body,
Just draining away.
Let your mind drift now for a moment,
Just relaxing,
Not needing to focus or think,
Just drifting as the tension continues to drain away and your body relaxes.
Imagine that your body is made of caramel or chocolate or some other solid that can be melted.
Right now your body is like a solid hard piece of caramel.
Imagine a feeling of warmth starting in your hands and feet that starts to soften the caramel that your body is made of.
Soon your hands and feet are soft,
Getting softer and more liquid.
The warmth spreads throughout your body from your hands up your arms.
Feel your arms melting and softening.
It is a pleasant feeling,
So relaxing.
Feel this feeling of melting and softening continue up from your feet up your legs.
Notice your legs softening as if they're melting to a completely relaxed state.
Feel the core of your body as the warmth coming from your arms and legs meet at your stomach.
Feel your core relaxing,
Feel it melting.
Imagine that your whole body is very soft,
Like caramel that is melted and is soft and stretchy.
Simply rest,
Enjoying this relaxation,
Floating,
Relaxing.
It's okay to just relax now,
Just allowing the sleep to overtake you.
Letting your mind drift off,
Drifting,
Drifting,
Drifting back to sleep.
Feels so good to surrender to the heaviness of sleep.
Your body is like a feather now,
Floating down gently toward this peaceful land of sleep.
Feel your body drifting back and forth,
Down and down,
Fluttering through the air softly,
Soon becoming to rest in this peaceful place.
Softly resting,
Sinking,
A peaceful,
Pleasant place.
So sleepy,
Drifting,
Down and down.
Sinking down into sleep,
So deeply asleep and heavy,
Pleasant,
Calm,
Dreaming.
Feeling to rest on a soft surface,
Softly sinking into comfort and sleep.
There are no more words you need to focus on,
Just calm music.
Enjoy the relaxation now,
And allow yourself to drift off into a pleasant,
Deep sleep.
There are no more words you need to focus on,
Just calm music.
You you you you you you you you you
