Welcome,
This is your time to unwind,
To rest deeply and to let go of the day.
My name is Zeal and I'll be guiding you through this body scan meditation for deep revitalizing sleep.
Take a moment to relax.
Allow your body to find its most comfortable position,
Lying down,
Supported and safe.
Feel the softness beneath you,
Holding your weight,
Inviting every muscle to relax.
Take a slow,
Steady breath in and gently exhale.
You are invited to drift into sleep at any moment.
There is nothing you need to do,
Nowhere you need to be,
Only this moment of surrender.
Now,
Bring your attention to the crown of your head.
Feel a soft wave of relaxation spreading down over your forehead,
Your eyes and your face.
Release any small expressions still held there and allow your face to melt into peace.
Breathe slowly,
Each exhale is a gentle letting go.
Move your awareness down to your neck and your shoulders.
If you carried any stress or worries today,
Imagine them dissolving in warm soothing light.
With each breath,
Your shoulders drop a little deeper,
Your heart softens,
Your body opens to rest.
Now,
Bring your attention to your arms,
Upper arms,
Your forearms,
Wrists and hands.
Feel them heavy and still,
As if they are sinking deeper into the bed,
Completely supported.
Your breath flows naturally,
Effortlessly,
Your chest rises and falls like gentle ocean waves.
With every exhale,
The day drifts further away.
Bring your awareness now to your back,
From your upper spine down to the base.
Imagine each vertebra releasing into deep comfort,
Your body knows how to relax,
All you have to do is allow it to relax.
Now,
Your awareness moves through your abdomen,
Calm,
If any emotions arise,
Let them pass like clouds across a quiet sky.
You are safe,
You are home within yourself.
Feel relaxation flowing down through your hips,
Your thighs,
Your knees,
Into your calves,
Ankles,
And feet.
Every part of you is sinking into stillness,
Calm,
Grounded.
As you rest here,
Imagine your body wrapped in a cocoon of healing light,
Warm.
This light restores your energy,
Quiets your thoughts,
And guides you gently toward sleep.
If you are still awake,
Take another deep breath in,
And exhale everything that no longer serves you.
Let your body rest,
Let your mind drift,
Let your spirit float freely into the space of sleep.
Good night.
