Welcome to tranquil sleep meditation.
My name is Jacqueline and I am going to take you on a sleep journey where I will leave you to enjoy a tranquil night's sleep.
Tonight I will talk you through a total body scan where I will leave you then to enjoy a restful night's sleep.
So let's prepare.
Snuggle into your bed and get into a comfortable position.
A position where you know you will feel relaxed.
Move slightly just to make sure.
Feel the pillow under your head and the covers over your body.
You feel warm and cozy as you begin to relax.
Allow your mind to clear.
Allow unnecessary thinking to move away.
If unwanted thoughts come in,
Acknowledge them and then send them on their way.
This is your time to sleep.
Your time to feel comfort.
Your time to rest and recharge.
Your time for relaxation.
Now,
Take a large deep breath in.
Deep breath in.
Pulling in as much air as you can and let it go.
And another full breath in and slowly let it go.
Take one more deep breath in.
In your own pace as full as you can and let it go.
Now,
Take nice steady breaths and make sure you are nice and comfortable as we begin to focus on your body.
Take your focus to your right foot.
Relax your right foot.
Relax each toe.
Relax your right ankle.
Your calf.
Your thigh.
Your thigh.
Relax your entire right leg.
Now,
Relax your right buttock and hip.
Relax your right hand.
Relax each finger.
One by one.
Relax your right wrist.
Your forearm.
Your elbow.
Relax your right bicep.
Your entire upper arm.
Relax your right shoulder.
Bring your awareness to the right side of your neck.
Allowing it to relax.
Allow any sounds that you hear to feel like tiny waves of relaxation going into your right ear.
Now,
The entire right side of your head relaxes.
Your right brain relaxes.
And the entire right side of your body is feeling fully calm and relaxed.
Now,
Let's move sides as you focus on your left foot.
Relax your left foot.
Relax each toe.
Relax your left ankle.
Your calf.
Your thigh.
Relax your entire left leg.
Now,
Your left buttock and hip.
Relax your left hand.
Relax each finger.
One by one.
Relax your left wrist.
Your forearm.
Your elbow.
Relax your left bicep.
And entire upper arm.
Relax your left shoulder.
Bring your awareness to the left side of your neck.
Allowing it to relax.
Allow any sounds that you hear to feel like tiny waves of relaxation going into your left ear.
The entire left side of your head relaxes.
Your left brain relaxes.
And the left side of your body feels calm and relaxed.
Now,
Take your awareness to the back of your head.
Allow the weight of your head to generate relaxation.
The back of your neck relaxes.
Your shoulders and shoulder blades fully relax.
Your upper back is completely relaxed.
Your spine relaxes.
Starting from your neck.
Slowly going down,
Bone by bone.
Relaxing your nervous system that runs through your spine.
Your lower back relaxes as it presses against your bed.
Your hips,
Pelvis and glutes relax.
The back of your legs.
All the way down to your ankles relax.
This makes you feel so sleepy.
Now move your awareness to the front of your body.
Starting at your forehead.
Many of us hold tension here.
So allow your forehead to just melt away as it relaxes.
Relax your eyes.
Your eyes may be making tiny movements.
These are called rapid eye movement which allows you to relax even more.
Notice your nose and how the air passes through.
Allow this flow to relax you.
Relax your mouth.
Relax your tongue.
Relax your jaw.
Relax your throat.
Now let's acknowledge your organs.
Your lungs.
Your heart.
Ribs and stomach.
Your liver.
Pancreas.
Spleen.
And kidneys.
Your entire digestive system.
Your reproductive organs.
How you're allowing your whole body to relax.
How the tops of your legs relax.
All the way down to the tops of your feet.
Every single part of your body is so relaxed right now.
And you feel really sleepy.
You are more relaxed than you have ever been.
You are comfortable and warm.
And you feel sleep getting closer.
You feel content with life.
As you feel yourself drifting off,
You feel happy with who you are.
You feel happy with your amazing body.
You are a beautiful person,
Inside and out.
You are nearly asleep.
You are so relaxed.
You are so comfortable.
You are warm and cozy.
You are ready for sleep.
You are ready to dream.
As sleep comforts you,
You fall into a deep,
Deep sleep.
Deep,
Deep sleep.
