Hello,
This is Sarah and I'm here to guide you in a body scan followed by a sound journey to help you ease into sleep.
Thank you for joining me.
Let's get started.
Please find the most comfortable position from wherever you are right now.
Inhale through the nose and exhale out your mouth as you relax your shoulders away from your ears.
Starting from the top of your head,
Scanning your body,
Noticing any areas holding tension or tightness.
Just notice where those areas are.
And then bring your awareness to your breath,
Just starting to notice the qualities of your breath as you breathe in and breathe out.
Noticing if you're breathing with ease or if you're holding any resistance in the airway.
Notice the pattern of your breath,
If you're breathing into your chest or into your belly.
Is your breath smooth and easy?
Just slowing the breath down,
Pulling it down into the belly so that as you inhale,
You feel your belly rising and your side and back body expanding.
And as you exhale,
Feeling the belly fall.
Breathing in and breathing out.
Letting your body know now is the time to relax.
We'll begin the body scan.
Just follow my voice.
If you start to drift away,
No worries.
Just come back to my voice.
We'll bring awareness to different body parts.
There's no expectations and no way to do this the right way or the wrong way.
We're just bringing awareness and inviting a sense of relaxation to each body part.
And now we will begin.
Bring your awareness to your right hand thumb and relax the right hand thumb.
Relax the second finger.
Relax the third finger.
Relax the fourth finger.
Relax the fifth finger.
Relax the palm of your hand.
Relax the back of your hand.
Relax your wrist.
Relax your forearm.
Relax your elbow.
Relax the top of your arm.
Relax your whole right arm.
Let your right arm be heavy and relax the right arm.
The right arm is relaxed.
Bring your awareness to your left hand thumb.
Relax the left hand thumb.
Relax the second finger.
Relax the third finger.
Relax the fourth finger.
Relax the fifth finger.
Relax the palm of your hand.
Relax the back of your hand.
Relax your wrist.
Relax your forearm.
Relax your elbow.
Relax the top of your arm.
Let your left arm be heavy and relax your left arm.
Your left arm is relaxed.
Both arms are now relaxed.
Your arms are relaxed.
Bring your awareness to your right foot big toe.
Relax your big toe.
Relax your second toe.
Relax your third toe.
Relax your fourth toe.
Relax your pinky toe.
Relax the sole of your foot.
Relax the top of your foot.
Relax your heel.
Relax your ankle.
Relax your shin.
Relax your calf.
Relax your knee.
Relax your thigh.
Relax the top of your leg.
Relax the back of your leg.
Relax your whole right leg.
Let your right leg be heavy and relax the right leg.
The right leg is relaxed.
Bring your awareness to your left foot big toe.
Relax your big toe.
Relax your second toe.
Relax your third toe.
Relax your fourth toe.
Relax your pinky toe.
Relax the sole of your foot.
Relax the top of your foot.
Relax your heel.
Relax your ankle.
Relax your shin.
Relax your calf.
Relax your knee.
Relax your thigh.
Relax the top of your leg.
Relax the bottom of your leg.
Let your left leg be heavy and relax the left leg.
The left leg is relaxed.
Bring your awareness to your hips and relax your hips.
Relax your belly.
Relax your chest.
Relax your heart.
Relax your throat.
Relax your jaw.
Relax your tongue.
Relax the roof of your mouth.
Relax your ears.
Relax your cheeks.
Relax your nose.
Relax your eyes.
Relax the space between your eyes.
Relax your eyebrows.
Relax the space between your eyebrows.
Relax your forehead.
Relax the top of your head.
Relax the sides of your head.
Relax the back of your head.
Relax your whole head.
Let your head be heavy and relax your head.
Your whole head is relaxed.
Bring your awareness to your neck and relax your neck.
Bring your awareness to your right shoulder and relax your right shoulder.
Bring your awareness to your left shoulder and relax your left shoulder.
Bring your awareness to your upper back.
Relax the upper back.
Relax the middle back.
Relax your lower back.
Let your whole back be heavy and relax your back.
Your back is relaxed.
Bring your awareness to your whole back body and relax the whole back body.
The back body is heavy and the back body is relaxed.
Bring your awareness to the front body.
Let the front body feel heavy and relax the front body.
The front body is relaxed.
Your whole body is relaxed.
Relax the whole body.
The whole body is now relaxed.
Breathing in and breathing out.
Keep breathing.
And with each breath,
Your body becomes heavier and more deeply relaxed.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
