Start by getting comfortable in your bed and close your eyes.
Let's do a simple body scan.
We're not trying to change anything,
Just checking in.
Notice the most noticeable sensation in your body right now.
Begin at the top of your head and work your way down.
Think about the eyes,
The jaw,
The neck,
Shoulders,
Chest,
Belly,
Hands,
Hips,
Thighs,
Knees,
Ankles,
And feet.
As you scan,
Ask yourself,
What's the most noticeable sensation in my body right now?
Maybe you feel the weight of your body on the bed or notice tension in your shoulders.
From here,
Just be curious and notice what's present.
If you notice a sensation,
Just breathe into it and let your awareness rest there.
Sometimes the sensation will intensify and that's okay.
Just keep breathing and allow it to soften as you exhale.
Do this a few more times,
Allowing your breath to bring a gentle relaxation.
Now,
Let's do another scan of the body.
This time,
Notice the next most noticeable sensation.
It could be something like butterflies in your stomach or your eyelids getting heavy.
Again,
There's no judgment.
Just noticing.
The body sometimes wants attention and by simply listening to it,
You allow it to relax.
Breathe into that sensation and as you exhale,
Let it soften and release.
Feel your body getting heavier and more relaxed as you breathe.
Let's scan the body one more time.
Start from the top of your head and move all the way down to your feet.
Notice the sensation in each area.
Breathing into it and let go.
When you get to your feet,
Notice whatever sensation is most prominent in your body right now.
Just breathe and let it soften.
Now,
Focus your attention on your belly.
Rest your awareness gently here.
As you inhale and exhale,
We will count to ten together.
If your mind starts to wander or replay thoughts about the past or the future,
That's totally fine.
Just return to one and start again.
There is no pressure to reach ten.
Just gently bringing your focus back each time.
Keep your awareness soft and kind.
Just resting at that point below your belly button,
Your belly.
You may never get to ten and that's okay.
Just keep coming back to your breath.
Noticing that your body feels heavier and sleepier with each breath.
As you continue,
You will feel yourself sinking deeper into the bed,
Allowing your body to surrender into sleep.
Feel free to keep practicing this technique,
Gently following your sleep with each breath.
Just inhale,
Exhale and continue this peaceful rhythm as you drip into a deep rejuvenating sleep.
