Hello and welcome.
My name is Tina Stinson and I want to thank you for joining me for this deep sleep body scan.
Let's lie down and get comfortable.
Let your arms rest slightly away from your body.
Palms up or down,
Whatever feels good to you.
Start to flutter your eyes closed.
Notice the weight of your body sinking into the surface beneath you,
Feeling fully supported.
We're going to start with a breath.
We're going to inhale deeply through our nose once and then we're going to take a second quick sip of air to fully inflate our lungs and then we're going to exhale slowly through our mouth like we're blowing out a candle.
Let's do this together.
Inhale deeply through your nose.
Take a second quick sip and then exhale slowly through your mouth like you're blowing out a candle.
Let's do that again.
This helps you trigger instant relaxation.
Now I want you to bring attention to your toes.
Gently curl them up for three seconds.
Hold them.
And then release.
Now flex the foot for three seconds.
Then release.
Feel the difference between the tension and the surrender.
Now move to your calves.
Imagine dipping them into warm water,
Feeling the muscles soften,
Melting.
Moving up to your thighs.
Picture a heavy weighted blanket resting on them,
Inviting them to sink deeper into the surface that supports you.
Moving up to the belly.
Place your hand on your belly.
Inhale,
Feeling it rise.
And then exhale,
Letting it fall.
Doing this a few more times.
Feeling the breath slow down.
Whispering to yourself,
I release all tension in my body.
Moving to your hands,
Making fists,
Holding for three seconds.
Then release.
Flexing the hands out,
Holding for three seconds.
Imagining your arms under that same weighted blanket,
Feeling snug,
Like a gentle hug.
Moving towards your shoulders,
Lifting them up towards your ears and holding them for three seconds.
And then dropping them,
Releasing all tension.
One more time,
Lifting them up.
And then release,
Letting go even deeper.
Now,
Noticing the muscles in your neck.
I want you to slowly roll your head from side to side,
Very gently,
Moving it with your breath.
Then bringing your chin to your chest,
Holding it there for a few seconds.
And then allowing it to release back into a neutral position.
Moving on to the face.
I want you to scrunch all the features of your face tightly,
And while you're doing this,
Open your mouth as wide as you can.
Hold it just for a moment,
And then release it and let go.
Do this two more times on your own.
Moving up to the space between your eyebrows,
Your third eye.
Visualize a tiny violet star glowing there,
Soft and steady,
Bringing you peace,
And with each breath,
It brightens slightly.
It's clearing all the mental clutter out,
Clearing all the thoughts lingering from the day,
Letting them float away like clouds moving through the sky.
This day is done,
And now it's time to focus on resting the mind,
The body,
And the soul.
Bring to mind one thing you're grateful for today.
No matter how small,
Maybe the warmth of your bed,
A kind word someone shared,
A person that you love.
Feel this gratitude.
Feel it fill your body,
Filling your mind like a warm golden blanket.
Repeat after me.
Thank you for this moment of peace.
Keeping with that feeling of gratitude,
Take one more deep breath in,
And as you exhale,
Imagine your entire body feeling clear,
Weightless,
Still.
Say to yourself,
Resting is my time to heal.
I return to this calm whenever I need.
Let your breath return to normal as you surrender into deep rest.
Pay attention to the breath,
Not changing it,
Just focusing on your own unique rhythm.
Stay with that rhythm until you fall into a deep,
Restful,
Healing sleep.
Namaste.
