Body & Breath (Sleep Relaxation)

This body scan meditation is extremely helpful in relaxing your mind & your body so you can get the sleep you need & deserve.

Getting a good night's sleep is paramount for mental & physical health.

Feel free to do this meditation every night, as you drift off to sleep.

Transcript

Hello my friend,

For this meditation I invite you to make sure you're in a very comfortable position and that you will not be disturbed.

You can listen to this meditation when you're in bed and ready to float off into a long night's sleep or just whenever you can catch a break in the day.

Take a large breath in,

Pulling in as much air as you can.

Hold it there a moment and then just let it go.

Allow yourself another full and beautiful breath,

Holding a moment and then letting it go without pushing the air out too hard.

Take one more breath in your own time,

As full as you can and again hold it for a moment and let the air go.

Taking a few big breaths whenever you are ready to rest is now your priority.

Begin to focus on the right side of your body.

Relax your right palm and hand.

Relax each finger one by one.

Relax your thumb and then your pointer finger.

Relax your middle finger,

Your ring finger,

Your pinky finger.

Relax your right wrist,

Your right forearm,

Your right elbow.

Relax your right bicep and entire upper arms.

Relax your right shoulder and down to your right hip,

Relaxing it too.

Relax all the way down the right side of your body.

Relax your right leg all the way down to your right ankle and foot.

Each toe on your right foot slowly lets go completely.

Focus on each toe individually and then bring your awareness up now to the right side of your neck,

Relaxing that too.

Allow any sounds you hear to feel like tiny waves of relaxation going into your right ear.

The entire right side of your head fully relaxes.

Your right brain relaxes,

Allowing creativity to be fully accessible.

Your entire right side is fully calm and relaxed.

Sleep is easy for you when you feel this relaxed.

Good.

Now let's shift the focus to the left side of your body.

Relax your left palm and hand.

Relax each finger one by one.

Your thumb,

Your pointer finger,

Your middle finger,

Your ring finger,

Your pinky finger.

Relax your left wrist,

Your forearm,

Your elbow.

Relax your left bicep and entire upper arms.

Relax your left shoulder and down to your left hip.

Relax your left leg all the way down to your left ankle and foot.

Each toe on your left foot slowly lets go completely.

Bring your awareness up now to the left side of your neck,

Relaxing it.

And allow any sounds you hear to feel like tiny waves of relaxation going into your left ear.

The entire left side of your head fully relaxes.

Your left brain relaxes,

Allowing rationality to be fully accessible.

Your entire left side is fully calm and relaxed.

This brings you closer to sleep,

Brings you closer to falling asleep.

Good.

Now bring your awareness to your back,

Starting with the back of your head.

Allow the weight of the back of your head to generate relaxation.

The back of your neck relaxes.

Your shoulders and shoulder blades fully relax.

Your entire upper back is completely relaxed.

Your spine relaxes,

Starting from the neck,

Slowly going down,

Section by section,

Bone by bone,

Disc by disc.

Relaxing the nervous system that runs through your spine.

There are 33 bones in your spine and each one of them is relaxing,

One by one.

Good.

Your lower back relaxes as it presses against the surface you are laying on.

Your hips,

Pelvis and glutes relax.

The back of your legs all the way down to your ankles relaxes.

This makes you feel so sleepy.

Great job.

Let's go through another focus scan,

This time on the front of our bodies,

Starting at your forehead.

Many of us hold tension in our foreheads,

So allow your forehead to just melt away,

Allowing wrinkles to flatten.

This also relaxes the frontal cortex of the brain,

A place of creative formulation.

Relax your eyes now and notice they are making tiny movements.

These movements are called rapid eye movement,

Which allow you to relax even more.

And notice your nose and how the air passes through,

Allowing this flow to relax you.

Relax your mouth and your tongue.

Relax your throat.

Going down,

Relaxing your entire lungs.

Relax your heart.

Relax your ribs and stomach.

Allow all of your vital organs to relax.

Your liver,

Pancreas,

Spleen,

Kidneys.

Your entire digestive system relaxes.

Your reproductive organs completely relax.

The tops of your legs relax all the way down to the tops of your feet.

Good.

Every single part of your body is so relaxed now.

Just enjoy this feeling for some time.

Enjoy the feeling of relaxation.

Now you are going to relax your body one more time in a different way.

A fully relaxed body makes sleep come easily and effortlessly.

Make a fist with both of your hands and squeeze as hard as you can for 5 seconds and then let go completely.

This is called tensing or tense.

Tense your entire arms,

Flexing every muscle in your arms for 5 whole seconds and release completely.

Now tense your chest and abs as much as you can,

Holding it for an entire 5 seconds.

And then relax your chest and abs.

Tense your pelvis and hips and reproductive organs,

Holding tension firmly for 5 seconds.

And relax this area.

Tense your entire legs as much as you can,

Again holding this tension for 5 whole seconds.

And release the leg muscles completely,

Relaxing your legs.

And lastly,

Tense your feet as much as you can,

Holding 2,

3,

4,

5.

And relax your feet.

Good.

By doing this,

You activate and then deactivate each muscle in your body,

Causing a continuous relaxation.

Now,

Just stop doing anything at all.

Don't flex or relax anything.

Don't activate or rest any area.

Just allow yourself to be.

Just allow yourself to be.

To just be.

Allow for your body to just adjust to anything your body feels is needed.

Allow for your body to have complete freedom from thought.

Let your body be in control now.

Allow for your body to have complete freedom from thought.

Let your body be in control now to heal what needs to be healed,

Or activate what needs to activate,

Or rest what needs to rest.

Your body will do exactly as your body needs now,

Without your conscious effort or even your suggestion.

This is the natural state of your body.

This is the natural state of your body when you allow your mind to step away from your body.

When your mind gets out of the way,

Your body can take charge in miraculous ways,

Changing hormones,

Chemicals,

Frequencies,

The very structure of each cell.

This is what sleep and rest are for.

This is what sleep and rest are for.

Sleeping fully allows for our mind to let go of our bodies so they can regenerate.

So for a long while now,

Allow your body to do what your body does best.

Rest and sleep.

Thank you for sharing this tender,

Sacred moment with me,

My friend.

May grace and peace,

Light and love be with you.

Reviews

Great sleep meditation. Thank you for your velvet voice. 🙏