Hello and welcome to Body Scan for Sleep.
I invite you to find the most comfortable lying down position with no expectation of how you should be lying or what is to come.
Letting go of all worry and stress,
Begin to settle in.
Bring all awareness to the low belly and how it inflates as you inhale and how it deflates as you exhale.
Paying special attention to the sensation from within.
Slowing down and settling in.
The brain waves match the breath waves.
To slow the mind,
Slow the breath nice and easy.
Now begin all breathing from the nostrils if this is comfortable to you.
Breathing through the nostrils promotes a slow and even breath.
Inhaling filling the low belly like a balloon and exhaling draw the navel into the spine.
Releasing all worries,
All planning,
Giving way to self trust knowing that when you wake all that needs tending to will be waiting for you.
Now draw out the exhalations for a count or two longer than the inhalation.
Giving more than you take.
Releasing any stagnant or negative energy built up during your day.
Inhaling inflating any tight or tension areas and exhale releasing and surrendering.
If you are in an utmost calm state,
I invite you to dabble going just a bit further.
And go just 2% more.
Becoming one with peace and the support beneath you.
So safe,
So relaxed.
Notice the crown of the head.
Releasing and pausing at the crown of your head.
Notice as it tingles with freedom and peace.
Now move to behind the eyes.
Letting go of any halting around and behind your eyes.
Relax the forehead and cheekbones.
Relax the tongue and your jaw.
Releasing into a deeper more calm state.
Releasing tension in the whole head.
This now moves to the upper neck where it connects to the base of your skull.
Feel all the little muscles release.
Now the mid-neck and the low neck where the neck connects to the shoulders.
Working our way down,
We'll move to the tops of the shoulders.
Bringing all awareness to the tops of the shoulders.
The collarbone.
The shoulder caps.
The upper arms.
Elbows.
Lower arms.
The entire arms.
Relax and release even deeper still.
Moving to the wrists.
Thumbs.
First finger.
Second finger.
Third finger.
The pinkies.
The entire hands front and back.
Releasing from the tops of the shoulders down to the tips of the fingertips.
Sinking deeper.
All awareness now finds itself at the side waist.
Feeling the belly release and surrender.
Giving way to stillness.
The hip bones.
The sacrum.
The pelvic floor.
All releasing.
The inner thighs.
Outer thighs.
Knees.
Tabs.
Ankles.
Toe.
Second toe.
Third toe.
Fourth toe.
The bottom of the feet.
Relaxing.
The tops of the feet.
Release.
Sinking the mind completely.
Sinking yet even deeper into the surface beneath you.
Full body.
Feel the full body.
Relax.
Notice the temperature of the air on your skin.
Is it cool or warm?
Are you cozy and comfortable here?
Letting any expectation,
Worry or planning.
Surrender to the peace and love around you with each exhalation.
Notice sensation on the soles of your feet.
Feeling the entire bottom of your foot.
Relax completely.
The tops of the feet relax now.
Fully and completely surrendering.
The ankles.
Knees.
Hip bones.
Base of the spine.
Middle of the spine.
Ribs.
Collarbone.
Shoulder blades.
Tops of the shoulders.
Arms.
Back of the hands.
Front of the hands.
The neck.
Jawbone.
Cheekbone.
And forehead.
All surrendering to the stillness within.
Drawing out the exhalations.
Longer still.
Releasing.
Just 2% more.
Taking notice of any internal chatter.
Without following any thoughts.
Just simply notice them and let them go.
Simple observance.
Of any core patterns or thoughts coming up.
And breathing into the space between the thoughts.
Feel the full body sink even deeper.
The full body in a complete state of security and bliss.
Releasing tension.
In any spaces that have held on.
Giving way for the stillness and peace around.
To become the stillness and peace within.
So safe,
So calm in your bubble of peace.
Release all doing with the breath coming back to your natural flow.
Giving yourself all the care and love.
Rest now.
My dear one.
For all that has been done today is enough.
It is now time to settle in and let go.
Thank you.
