Hello and welcome.
My name is Neela and I will be guiding you through this 8-hour deep sleep meditation.
To give you a little bit of structure,
We're going to move from body awareness to some affirmations,
A visualization,
And a final release.
I hope it helps you to drift off peacefully.
So let's begin.
Tonight,
We're going for deep sleep.
The kind of sleep where your body actually restores itself.
Where hopefully you wake up and you feel like you've actually rested.
We're going to release the need to force anything right now.
We're going to allow and create the conditions for rest.
Give yourself a moment to make yourself comfortable.
Permission to be on your back,
Your side,
Curled up,
Perhaps like a starfish spread out.
There's no right or better way.
Take a breath in through your nose and let it out through the mouth with a sigh.
And release the exhale.
Now,
Just allow your breath to be.
It's natural,
Everyday rhythm.
Gently close your eyes if they are not already closed.
And of course,
If you need to open them at any point,
That's fine.
They'll close when they're ready.
A gentle reminder you have nowhere to be and nothing to do.
Let me repeat that.
You have nowhere to go and nothing to do.
Let's start the body scan and we will begin at your feet.
Notice your feet.
What do you notice about your toes,
The soles of your feet or your heels?
Moving now to your ankles.
What sensations do you notice in your ankles?
Are they loose and soft?
Do you need to move them at all or just let them be?
Relax your feet and soften your ankles.
And now move up to the calves.
Let your calf muscles release.
Do you notice the bend in your knees?
Any sensations behind the knees?
Or in the knee caps?
The tops of the knees?
The sides of the knees?
Anything at all that you are noticing now?
Your thighs.
Allow the weight and the volume of the thighs to soften.
Let them be heavy.
Let them be supported by the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
Can you release the stress?
Even the stuff we don't even realize we're carrying.
Can you let your hips widen just a little?
Let them settle into the support of the bed.
From your hips all the way down to your toes.
Feel your lower body getting heavier.
Sinking is supporting your lower body.
Your thighs once again.
Your thighs,
These big strong muscles can soften now.
Let the weight and the volume of the thighs soften.
And feel the support of the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
We may be holding stress or worry.
Maybe we're holding stuff we don't even realize we're carrying.
Can you let your hips soften just a little?
Just enough.
Let them settle into the mattress.
From your hips all the way down to your toes,
Your lower body is getting heavier.
Release.
Soften and sink into the support of the bed.
Bring your attention now to your lower back.
A lot of us carry pain or tightness here.
We're simply noticing any sensation in the lower back.
Maybe there's a sense of ease.
Maybe there is constriction and tightness there.
Just bring your attention to whatever it is you are experiencing now in the lower back.
Your belly.
Let your belly be soft.
Notice any movement.
Does the belly rise with the inhale?
Does it fall with the exhale?
Without trying to control it.
Allowing your belly to be soft.
Allowing your body to rest.
As you keep your breath natural,
You might gently notice the belly.
And then you might notice the ribs.
With a gentle in and out.
Notice if the ribs move out to the sides.
Your chest.
Your ribcage.
Simply noticing.
And returning to the support of the bed.
Your mid back.
And now your upper back.
Depending on whatever position you're in.
Can you note if your mid back or your upper back is in contact with an additional pillow?
Or is it pressing into the bed?
Feel contact between your body and the mattress.
Feel that connection.
Feel that support.
Let's pause to check in.
You might notice your mind wandering.
That's normal and natural.
Minds wander.
It's what they do.
And when you notice,
Gently bring your attention back to your body.
No frustration.
No judgment.
Just returning your attention back to the body.
We're now at the shoulders.
You may notice tension.
You may notice holding.
You don't have to hold your shoulders any longer.
Let there be more space between the ears and the shoulders.
Let them drop.
Let them move away from your ears.
Allow the shoulders to melt.
You might notice your shoulder blades spreading a little bit wider on the bed.
Notice the position of your arms.
No need to change anything.
Just notice what's there for you.
Scanning from the shoulders.
Upper arms.
Might be a bend in the elbows.
The forearms.
Wrists.
Heel of the hand.
Palms of the hands.
Fingerpats.
What do you notice as you allow and permit the arms to rest exactly as they are?
As you bring your attention to your hands,
Uncurl your fingers just a little.
Let your palms open.
You don't need to hold on to anything right now.
And your neck.
Your neck has been working all day holding up your head.
Let it soften now.
Feel your head heavy on the pillow.
Your neck can stop working.
Now hold up your head.
Allow and permit the arms to rest.
Allow and permit your neck to rest.
What sensations do you notice when you allow and permit the neck to soften?
Feel the back of your head on the pillow.
Notice the support of the pillow.
Now we move to the face and the muscles of the head.
Your jaw.
A lot of us clench without even knowing it.
So let your jaw go slack.
Let your teeth partly.
Now we're moving towards the jaw.
A lot of us clench without even knowing it.
Let your teeth part slightly.
Drop your tongue from the roof of the mouth and let it rest and be soft and heavy in your mouth.
Even your lips can slightly part.
Just resting.
Your cheeks,
Let them be soft and heavy.
Notice the area around your eyes.
This is where we hold strain from screens.
This is where worry lines and tension is held.
This is where worry lines are and tension.
Now move to the area around your eyes.
This is where we hold so much strain from screens.
We might hold worry here.
You might notice tension.
How can you let the muscles around your eyes relax just enough to permit some rest?
Now moving to your forehead.
Smooth it out.
Let go of any tension between your eyebrows.
Your temples are soft.
Even the area around your forehead,
Around the ears and the back of the scalp.
Let any subtle tension there just dissolve.
Your whole face is soft.
Your whole face is resting.
A few affirmations for you right now.
My body is safe.
My mind can rest.
I'm exactly where I need to be.
As we deepen our full body awareness,
Give your whole body attention.
From the top of your head all the way down to your toes.
Surrender the weight of your body into the support of the bed.
A few gentle reminders.
The bed is holding all of you.
You may notice the sensations of the blankets and the pillow,
The mattress.
They're supporting you completely.
You can just allow and permit rest to be present now.
With the next exhale,
Let it be a little more elongated.
Notice how that feels.
With the next exhale,
Sigh out the mouth.
A few more affirmations.
The day is over.
I have done enough.
My body knows how to sleep.
I don't have to solve anything tonight.
Deep sleep is my body's natural state.
I'm moving toward deep sleep now.
I am safe.
I'm ready to rest deeply.
Let's continue with a visualization.
Imagine yourself sinking deeper and deeper into the most comfortable bed you've ever been in.
With each breath out,
You allow and permit your body to sink in a little more.
You are beginning to notice the layers of comfort.
You might notice more ease in the body,
More layers of softness,
More layers of safety.
Perhaps you might visualize sinking into warm sand or being wrapped in the softest blanket.
Whatever feels right to you,
Just allow some space to imagine yourself fully relaxed,
Completely safe and melting into the bed.
This is your body's time.
Your brain's time to rest.
You can feel yourself getting closer.
Your thoughts are getting quieter.
Deep sleep is available.
You're almost there.
You are resting.
And you are safe.
We're going to move into one more full body scan.
Noticing the words.
Feeling into the body.
Just noticing.
Your feet are heavy.
Your chest breathing.
Your shoulders dry.
Your face peaceful.
Your whole body sinking.
There's nothing left to do.
Your only job now is to rest.
Let go.
Sleep is here.
Deep healing,
Restorative sleep.
You might drift off during this meditation or right after the meditation.
Either way,
Your body knows what to do.
Sink into sleep.
Tonight,
We're going for deep sleep.
The kind of sleep where your body actually restores itself.
Where hopefully you wake up and you feel like you've actually rested.
We're going to release the need to force anything right now.
We are going to allow and create the conditions for rest.
Give yourself a moment to make yourself comfortable.
Permission to be on your back,
Your side,
Curled up,
Perhaps like a starfish,
Spread out.
There's no right or better way.
Take a breath in through your nose.
And let it out through the mouth with a sigh.
And release the exhale.
Now,
Just allow your breath to be.
It's natural,
Everyday rhythm.
Gently close your eyes if they are not already closed.
And of course,
If you need to open them at any point,
That's fine.
They'll close when they are ready.
A gentle reminder you have nowhere to be and nothing to do.
Let me repeat that.
You have nowhere to go and nothing to do.
Let's start the body scan and we will begin at your feet.
Notice your feet.
What do you notice about your toes,
The soles of your feet or your heels?
Moving now to your ankles.
What sensations do you notice in your ankles?
Are they loose and soft?
Do you need to move them at all or just let them be?
Relax your feet and soften your ankles.
And now move up to the calves.
Let your calf muscles release.
Do you notice the bend in your knees?
Any sensations behind the knees or in the kneecaps?
The tops of the knees?
The sides of the knees?
Anything at all that you are noticing now?
Your thighs.
Allow the weight and the volume of the thighs to soften.
Let them be heavy.
Let them be supported by the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
Can you release the stress?
Even the stuff we don't even realize we're carrying.
Can you let your hips widen just a little?
Let them settle into the support of the bed.
From your hips all the way down to your toes.
Feel your lower body getting heavier,
Sinking.
The bed is supporting your lower body.
Your thighs.
Once again.
Your thighs.
These big strong muscles can soften now.
Let the weight and the volume of the thighs soften and feel the support of the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
We may be holding stress or worry.
Maybe we're holding stuff we don't even realize we're carrying.
Can you let your hips soften just a little?
Just enough.
Let them settle into the mattress.
From your hips all the way down to your toes.
Your lower body is getting heavier.
Release.
Soften.
And sink into the support of the bed.
Bring your attention now to your lower back.
A lot of us carry pain or tightness here.
We're simply noticing.
Any sensation in the lower back?
Maybe there's a sense of ease.
Maybe there's constriction and tightness there.
Just bring your attention to whatever it is you are experiencing now in the lower back.
Your belly.
Let your belly be soft.
Notice any movement.
Does the belly rise with the inhale?
Does it fall with the exhale?
Allowing your belly to be soft.
Allowing your body to rest.
As you keep your breath natural,
You might gently notice the belly.
And then you might notice the ribs.
With a gentle in and out,
Notice if the ribs move out to the sides.
Your chest.
Your ribcage.
Simply noticing.
And returning to the support of the bed.
And now your upper back.
Depending on whatever position you're in,
Can you note if your mid-back or your upper back is in contact with an additional pillow or is it pressing into the bed?
Feel the contact between your body and the mattress.
Feel that connection.
Feel that support.
Let's pause to check in.
You might notice your mind wandering.
That's normal and natural.
Minds wander.
It's what they do.
And when you notice,
Gently bring your attention back to your body.
No frustration.
No tension.
No judgment.
Just returning your attention back to the body.
We're now at the shoulders.
You may notice tension.
You may notice holding.
You don't have to hold your shoulders any longer.
Let there be more space between the ears and the shoulders.
Let them drop.
Let them move away from your ears.
Allow the shoulders to melt.
You might notice your shoulder blades spreading a little bit wider on the bed.
Notice the position of your arms.
No need to change anything.
Just notice what's there for you.
Scanning from the shoulders,
Upper arms.
Might be a bend in the elbows.
The forearms.
Wrists.
Heel of the hand.
Palms of the hands.
Finger pads.
What do you notice as you allow and permit the arms to rest exactly as they are?
As you bring your attention to your hands,
Uncurl your fingers just a little.
Let your palms open.
You don't need to hold on to anything right now.
And your neck.
Your neck has been working all day holding up your head.
Let it soften now.
Feel your head heavy on the pillow.
Your neck can stop working.
Now hold up your head.
Allow and permit your neck to rest.
What sensations do you notice when you allow and permit the neck to soften?
Feel the back of your head on the pillow.
Notice the support of the pillow.
Now we move to the face and the muscles of the head.
Your jaw.
A lot of us clench without even knowing it.
So let your jaw go slack.
Let your teeth part lightly.
Now we're moving towards the jaw.
A lot of us clench without even knowing it.
Let your teeth part slightly.
Drop your tongue from the roof of the mouth and let it rest and be soft and heavy in your mouth.
Even your lips can slightly part.
Just resting.
Your cheeks,
Let them be soft and heavy.
Notice the area around your eyes.
This is where we hold strain from screens.
This is where worry lines and tension is held.
This is where worry lines are and tension.
Now move to the area around your eyes.
This is where we hold so much strain from screens.
We might hold worry here.
You might notice tension.
How can you let the muscles around your eyes relax just enough to permit some rest?
Now moving to your forehead.
Smooth it out.
Let go of any tension between your eyebrows.
Your temples are soft.
Even the area around your forehead,
Around the ears and the back of the scalp.
Let any subtle tension there just dissolve.
Your whole face is soft.
Your whole face is resting.
A few affirmations for you right now.
My body is safe.
My mind can rest.
I'm exactly where I need to be.
As we deepen our full body awareness,
Give your whole body attention.
From the top of your head all the way down to your toes.
Surrender the weight of your body into the support of the bed.
A few gentle reminders.
The bed is holding all of you.
You may notice the sensations of the blankets and the pillow,
The mattress.
They're supporting you completely.
You can just allow and permit rest to be present now.
With the next exhale,
Let it be a little more elongated.
Notice how that feels.
With the next exhale,
Sigh out the mouth.
A few more affirmations.
The day is over.
I have done enough.
My body knows how to sleep.
I don't have to solve anything tonight.
Deep sleep is my body's natural state.
I'm moving toward deep sleep now.
I am safe.
I am calm.
I'm ready to rest deeply.
Let's continue with a visualization.
Imagine yourself sinking deeper and deeper into the most comfortable bed you've ever been in.
With each breath out,
You allow and permit your body to sink in a little more.
You are beginning to notice the layers of comfort.
You might notice more ease in the body.
More layers of softness.
More layers of safety.
Perhaps you might visualize sinking into warm sand.
Or being wrapped in the softest blanket.
Whatever feels right to you,
Just allow some space to imagine yourself fully relaxed,
Completely safe,
And melting into the bed.
This is your body's time.
Your brain's time to rest.
You can feel yourself getting closer.
Your thoughts are getting quieter.
Deep sleep is available.
You're almost there.
You are resting.
And you are safe.
We're going to move into one more full body scan.
Noticing the words.
Feeling into the body.
Just noticing.
Your feet.
Your chest.
Breathing.
Your shoulders.
Your face.
Peaceful.
Your whole body sinking.
There's nothing left to do.
Your only job now is to rest.
Let go.
Sleep is here.
Deep healing,
Restorative sleep.
You might drift off during this meditation.
Or right after the meditation.
Either way,
Your body knows what to do.
Let go now.
Sink into sleep.
Tonight,
We're going for deep sleep.
The kind of sleep where your body actually restores itself.
Where hopefully,
You wake up and you feel like you've actually rested.
We're going to release the need to force anything right now.
We are going to allow and create the conditions for rest.
Give yourself a moment to make yourself comfortable.
Permission to be on your back,
Your side,
Curled up,
Perhaps like a starfish,
Spread out.
There's no right or better way.
Take a breath in through your nose.
And let it out through the mouth with a sigh.
One more in.
And release the exhale.
Now,
Just allow your breath to be.
It's natural,
Everyday rhythm.
Gently close your eyes if they are not already closed.
And of course,
If you need to open them at any point,
That's fine.
They'll close when they are ready.
A gentle reminder you have nowhere to be and nothing to do.
Let me repeat that.
You have nowhere to go and nothing to do.
Let's start the body scan and we will begin at your feet.
Notice your feet.
What do you notice about your toes,
The soles of your feet,
Or your heels?
Moving now to your ankles.
What sensations do you notice in your ankles?
Are they loose and soft?
Do you need to move them at all or just let them be?
Relax your feet and soften your ankles.
And now move up to the calves.
Let your calf muscles release.
Do you notice the bend in your knees?
Any sensations behind the knees?
Or in the kneecaps?
The tops of the knees?
The sides of the knees?
Anything at all that you are noticing now?
Your thighs.
Allow the weight and the volume of the thighs to soften.
Let them be heavy.
Let them be supported by the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
Can you release the stress?
Even the stuff we don't even realize we're carrying.
Can you let your hips widen just a little?
Let them settle into the support of the bed.
From your hips all the way down to your toes.
Feel your lower body getting heavier.
Sinking.
The bed is supporting your lower body.
Your thighs.
Once again.
Your thighs.
These big strong muscles can soften now.
Let the weight and the volume of the thighs soften and feel the support of the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
Can you release the stress,
Even the stuff we don't even realize we're carrying.
Can you let your hips widen just a little and let them settle into the support of the bed.
From your hips all the way down to your toes.
Feel your lower body getting heavier,
Sinking.
The bed is supporting your lower body.
Your thighs,
Once again.
Your thighs,
These big strong muscles can soften now.
Let the weight and the volume of the thighs soften and feel the support of the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
We may be holding stress or worry.
Maybe we're holding stuff we don't even realize we're carrying.
Can you let your hips soften just a little,
Just enough.
Let them settle into the mattress.
From your hips all the way down to your toes.
Your lower body is getting heavier.
Release.
Soften and sink into the support of the bed.
Bring your attention now to your lower back.
A lot of us carry pain or tightness here.
We're simply noticing any sensation in the lower back.
Maybe there's a sense of ease.
Maybe there is constriction and tightness there.
Just bring your attention to whatever it is you are experiencing now in the lower back.
Your belly.
Let your belly be soft.
Notice any movement.
Does the belly rise with the inhale?
Does it fall with the exhale?
Without trying to control it.
Allowing your belly to be soft.
Allowing your body to rest.
As you keep your breath natural,
You might gently notice the belly and then you might notice the ribs with a gentle in and out.
Notice if the ribs move out to the sides.
Your chest.
Your ribcage.
Simply noticing and returning to the support of the bed.
Your mid-back and now your upper back.
Depending on whatever position you're in,
Can you note if your mid-back or your upper back is in contact with an additional pillow or is it pressing into the bed?
Feel the contact between your body and the mattress.
Feel that connection.
Feel that support.
Let's pause to check in.
You might notice your mind wandering.
That's normal and natural.
Minds wander.
It's what they do.
And when you notice,
Gently bring your attention back to your body.
No frustration.
No judgment.
Just returning your attention back to the body.
We're now at the shoulders.
You may notice tension.
You may notice holding.
You don't have to hold your shoulders any longer.
Let there be more space between the ears and the shoulders.
Let them drop.
Let them move away from your ears.
Allow the shoulders to melt.
You might notice your shoulder blades spreading a little bit wider on the bed.
Notice the position of your arms.
No need to change anything.
Just notice what's there for you.
Scanning from the shoulders,
Upper arms.
Might be a bend in the elbows.
Wrists.
Heel of the hand.
Palms of the hands.
Fingerpats.
What do you notice as you allow and permit the arms to rest exactly as they are?
As you bring your attention to your hands,
Uncurl your fingers just a little.
Let your palms open.
You don't need to hold on to anything right now.
And your neck.
Your neck has been working all day holding up your head.
Let it soften now.
Feel your head heavy on the pillow.
Your neck can stop working.
Now hold up your head.
Allow and permit your neck to rest.
What sensations do you notice when you allow and permit the neck to soften?
Feel the back of your head on the pillow.
Notice the support of the pillow.
Now we move to the face and the muscles of the head.
Your jaw.
A lot of us clench without even knowing it.
So let your jaw go slack.
Let your teeth part,
Lady.
Now we're moving towards the jaw.
A lot of us clench without even knowing it.
Let your teeth part slightly.
Drop your tongue from the roof of the mouth and let it rest and be soft and heavy in your mouth.
Even your lips can slightly part.
Just resting.
Your cheeks,
Let them be soft and heavy.
Notice the area around your eyes.
This is where we hold strain from screens.
This is where worry lines and tension is held.
This is where worry lines are and tension.
Now move to the area around your eyes.
This is where we hold so much strain from screens.
We might hold worry here.
You might notice tension.
How can you let the muscles around your eyes relax just enough to permit some rest?
Now moving to your forehead.
Smooth it out.
Let go of any tension between your eyebrows.
Your temples are soft.
Even the area around your forehead,
Around the ears and the back of the scalp.
Let any subtle tension there just dissolve.
Your whole face is soft.
Your whole face is resting.
A few affirmations for you right now.
My body is safe.
My mind can rest.
I'm exactly where I need to be.
As we deepen our full body awareness,
Give your whole body attention from the top of your head all the way down to your toes.
Surrender the weight of your body into the support of the bed.
A few gentle reminders.
The bed is holding all of you.
You may notice the sensations of the blankets and the pillow,
The mattress.
They're supporting you completely.
You can just allow and permit rest to be present now.
With the next exhale,
Let it be a little more elongated.
Notice how that feels.
With the next exhale,
Sigh out the mouth.
A few more affirmations.
The day is over.
I have done enough.
My body knows how to sleep.
I don't have to solve anything tonight.
Deep sleep is my body's natural state.
I'm moving toward deep sleep now.
I am safe.
I'm ready to rest deeply.
Let's continue with a visualization.
Imagine yourself sinking deeper and deeper into the most comfortable bed you've ever been in.
With each breath out,
You allow and permit your body to sink in a little more.
You are beginning to notice layers of comfort.
You might notice more ease in the body.
More layers of softness.
More layers of safety.
Perhaps you might visualize sinking into warm sand or being wrapped in the softest blanket.
Whatever feels right to you,
Just allow some space to imagine yourself fully relaxed,
Completely safe and melting into the bed.
This is your body's time.
Your brain's time to rest.
You can feel yourself getting closer.
Your thoughts are getting quieter.
Deep sleep is available.
You're almost there.
You are resting.
And you are safe.
We're going to move to one more full body scan.
Noticing the words.
Feeling into the body.
Just noticing.
Your feet.
Your chest.
Breathing.
Your shoulders.
Dropped.
Your face.
Peaceful.
Your whole body sinking.
There's nothing left to do.
Your only job now.
Is to rest.
Let go.
Sleep is here.
Deep healing,
Restorative sleep.
You might drift off during this meditation.
Or right after the meditation.
Either way,
Your body knows what to do.
Sink into sleep.
Tonight,
We're going for deep sleep.
The kind of sleep where your body actually restores itself.
Or hopefully,
You wake up and you feel like you've actually rested.
We're going to release the need to force anything right now.
We are going to allow and create the conditions for rest.
Give yourself a moment to make yourself comfortable.
Permission to be on your back,
Your side,
Curled up,
Perhaps like a starfish,
Spread out.
There's no right or better way.
Take a breath in through your nose.
And let it out through the mouth with a sigh.
And release the exhale.
Now,
Just allow your breath to be.
It's natural,
Everyday rhythm.
Gently close your eyes if they are not already closed.
And of course,
If you need to open them at any point,
That's fine.
They'll close when they are ready.
A gentle reminder you have nowhere to be and nothing to do.
Let me repeat that.
You have nowhere to go and nothing to do.
Let's start the body scan and we will begin at your feet.
Notice your feet.
What do you notice about your toes,
The soles of your feet or your heels?
Moving now to your ankles.
What sensations do you notice in your ankles?
Are they loose and soft?
Do you need to move them at all or just let them be?
Relax your feet and soften your ankles.
And now move up to the calves.
Let your calf muscles release.
Do you notice the bend in your knees?
Any sensations behind the knees?
The tops of the knees?
The sides of the knees?
Anything at all that you are noticing now?
Your thighs.
Allow the weight and the volume of the thighs to soften.
Let them be heavy.
Let them be supported by the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
Can you release the stress?
Even the stuff we don't even realize we're carrying.
Can you let your hips widen just a little?
Let them settle into the support of the bed.
From your hips all the way down to your toes.
Feel your lower body getting heavier,
Sinking.
The bed is supporting your lower body.
Your thighs.
Once again.
Your thighs.
These big strong muscles can soften now.
Let the weight and the volume of the thighs soften and feel the support of the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
We may be holding stress or worry.
Maybe we're holding stuff we don't even realize we're carrying.
Can you let your hips soften just a little?
Just enough.
Let them settle into the mattress.
From your hips all the way down to your toes.
Your lower body is getting heavier.
Release.
Soften and sink into the support of the bed.
Bring your attention now to your lower back.
A lot of us carry pain or tightness here.
We're simply noticing.
Any sensation in the lower back?
Maybe there's a sense of ease.
Maybe there's constriction and tightness there.
Just bring your attention to whatever it is you are experiencing now in the lower back.
Your belly.
Let your belly be soft.
Notice any movement.
Does the belly rise with the inhale?
Does it fall with the exhale?
Allowing your belly to be soft.
Allowing your body to rest.
As you keep your breath natural,
You might gently notice the belly and then you might notice the ribs.
With a gentle in and out,
Notice if the ribs move out to the sides.
Your chest.
Your rib cage.
Simply noticing and returning to the support of the bed.
Your mid back and now your upper back.
Depending on whatever position you're in,
Can you note if your mid back or your upper back is in contact with an additional pillow or is it pressing into the bed?
Feel the contact between your body and the mattress.
Feel that connection.
Feel that support.
Let's pause to check in.
You might notice your mind wandering.
That's normal and natural.
Minds wander.
It's what they do.
And when you notice,
Gently bring your attention back to your body.
No frustration.
No judgment.
Just returning your attention back to the body.
We're now at the shoulders.
You may notice tension.
You may notice holding.
You don't have to hold your shoulders any longer.
Let there be more space between the ears and the shoulders.
Let them drop.
Let them move away from your ears.
Allow the shoulders to melt.
You might notice your shoulder blades spreading a little bit wider on the bed.
Notice the position of your arms.
No need to change anything.
Just notice what's there for you.
Scanning from the shoulders,
Upper arms.
Might be a bend in the elbows.
The forearms.
Wrists.
Heel of the hand.
Palms of the hands.
Fingerpats.
What do you notice as you allow and permit the arms to rest exactly as they are?
As you bring your attention to your hands,
Uncurl your fingers just a little.
Let your palms open.
You don't need to hold on to anything right now.
And your neck.
Your neck has been working all day holding up your head.
Let it soften now.
Feel your head heavy on the pillow.
Your neck can stop working.
Now hold up your head.
Allow and permit your neck to rest.
What sensations do you notice when you allow and permit the neck to soften?
Feel the back of your head on the pillow.
Notice the support of the pillow.
Now we move to the face and the muscles of the head.
Your jaw.
A lot of us clench without even knowing it.
So let your jaw go slack.
Let your teeth part lightly.
Now we're moving towards the jaw.
A lot of us clench without even knowing it.
So let your jaw go slack.
Let your teeth part slightly.
Drop your tongue from the roof of the mouth and let it rest and be soft and heavy in your mouth.
Even your lips can slightly part.
Just resting.
Your cheeks,
Let them be soft and heavy.
Notice the area around your eyes.
This is where we hold strain from screens.
This is where worry lines and tension is held.
This is where worry lines are and tension.
Now move to the area around your eyes.
This is where we hold so much strain from screens.
We might hold worry here.
You might notice tension.
How can you let the muscles around your eyes relax just enough to permit some rest?
Now moving to your forehead.
Smooth it out.
Let go of any tension between your eyebrows.
Your temples are soft.
Even the area around your forehead,
Around the ears and the back of the scalp.
Let any subtle tension there just dissolve.
Your whole face is soft.
Your whole face is resting.
A few affirmations for you right now.
My body is safe.
My mind can rest.
I'm exactly where I need to be.
As we deepen our full body awareness,
Give your whole body a tension from the top of your head all the way down to your toes.
Surrender the weight of your body into the support of the bed.
A few gentle reminders.
The bed is holding all of you.
You may notice the sensations of the blankets and the pillow,
The mattress.
They're supporting you completely.
You can just allow and permit rest to be present now.
With the next exhale,
Let it be a little more elongated.
Notice how that feels.
With the next exhale,
Sigh out the mouth.
A few more affirmations.
The day is over.
I have done enough.
My body knows how to sleep.
I don't have to solve anything tonight.
Deep sleep is my body's natural state.
I'm moving toward deep sleep now.
I am safe.
I'm ready to rest deeply.
Let's continue with a visualization.
Imagine yourself sinking deeper and deeper into the most comfortable bed you've ever been in.
With each breath out,
You allow and permit your body to sink in a little more.
You are beginning to notice the layers of comfort.
You might notice more ease in the body.
More layers of softness.
More layers of safety.
Perhaps you might visualize sinking into warm sand or being wrapped in the softest blanket.
Whatever feels right to you,
Just allow some space to imagine yourself fully relaxed.
Completely safe and melting into the bed.
This is your body's time.
Your brain's time to rest.
You can feel yourself getting closer.
Your thoughts are getting quieter.
Deep sleep is available.
You're almost there.
You are resting and you are safe.
We're going to move into one more full body scan.
Noticing the words.
Feeling into the body.
Just noticing.
Your feet are heavy.
Your chest breathing.
Your shoulders drop.
Your face peaceful.
Your whole body sinking.
There's nothing left to do.
Your only job now is to rest.
Let go.
Sleep is here.
Deep healing,
Restorative sleep.
You might drift off during this meditation or right after the meditation.
Either way,
Your body knows what to do.
Let go now.
Sink into sleep.
Tonight we're going for deep sleep.
The kind of sleep where your body actually restores itself.
Where hopefully you wake up and you feel like you've actually rested.
We're going to release the need to force anything right now.
We are going to allow and create the conditions for rest.
Give yourself a moment to make yourself comfortable.
Permission to be on your back,
Your side,
Curled up,
Perhaps like a starfish spread out.
There's no right or better way.
Take a breath in through your nose.
And let it out through the mouth with a sigh.
And release the exhale.
Now just allow your breath to be.
It's natural,
Everyday rhythm.
Gently close your eyes if they are not already closed.
And of course,
If you need to open them at any point,
That's fine.
They'll close when they are ready.
A gentle reminder you have nowhere to be and nothing to do.
Let me repeat that.
You have nowhere to go and nothing to do.
Let's start the body scan and we will begin at your feet.
Notice your feet.
What do you notice about your toes,
The soles of your feet or your heels?
Moving now to your ankles.
What sensations do you notice in your ankles?
Are they loose and soft?
Do you need to move them at all or just let them be?
Relax your feet and soften your ankles.
And now move up to the calves.
Let your calf muscles release.
Do you notice the bend in your knees?
Any sensations behind the knees or in the kneecaps?
The tops of the knees?
The sides of the knees?
Anything at all that you are noticing now?
Your thighs.
Allow the weight and the volume of the thighs to soften.
Let them be heavy.
Let them be supported by the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
Can you release the stress?
Even the stuff we don't even realize we're carrying.
Can you let your hips widen just a little?
Let them settle into the support of the bed.
From your hips all the way down to your toes.
Feel your lower body getting heavier,
Sinking.
The bed is supporting your lower body.
Your thighs.
Once again.
Your thighs.
These big strong muscles can soften now.
Let the weight and the volume of the thighs soften and feel the support of the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
We may be holding stress or worry.
Maybe we're holding stuff we don't even realize we're carrying.
Can you let your hips soften just a little?
Just enough.
Let them settle into the mattress.
From your hips all the way down to your toes.
Your lower body is getting heavier.
Release.
Soften and sink into the support of the bed.
Bring your attention now to your lower back.
A lot of us carry pain or tightness here.
We're simply noticing.
Any sensation in the lower back?
Maybe there's a sense of ease.
Maybe there's constriction and tightness there.
Just bring your attention to whatever it is you are experiencing now in the lower back.
Your belly.
Let your belly be soft.
Notice any movement.
Does the belly rise with the inhale?
Does it fall with the exhale?
Allowing your belly to be soft.
Allowing your body to rest.
As you keep your breath natural,
You might gently notice the belly and then you might notice the ribs.
With a gentle in and out,
Notice if the ribs move out to the sides.
Your chest.
Your rib cage.
Simply noticing and returning to the support of the bed.
Your mid back and now your upper back.
Depending on whatever position you're in,
Can you note if your mid back or your upper back is in contact with an additional pillow or is it pressing into the bed?
Feel the contact between your body and the mattress.
Feel that connection.
Feel that support.
Let's pause to check in.
You might notice your mind wandering.
That's normal and natural.
Minds wander.
It's what they do.
And when you notice,
Gently bring your attention back to your body.
No frustration.
No judgment.
Just returning your attention back to the body.
We're now at the shoulders.
You may notice tension.
You may notice holding.
You don't have to hold your shoulders any longer.
Let there be more space between the ears and the shoulders.
Let them drop.
Let them move away from your ears.
Allow the shoulders to melt.
You might notice your shoulder blades spreading a little bit wider on the bed.
Notice the position of your arms.
No need to change anything let's notice what's there for you scanning from the shoulders upper arms might be a bend in the elbows the forearms wrists heel of the hand palms of the hands fingerpats what do you notice as you allow and permit the arms to rest exactly as they are as you your attention to your hands and curl your fingers just a little let your palms open you don't need to hold on to anything right now and your neck your neck has been working all day holding up your head but it's often now feel your head heavy on the pillow your neck can stop working to hold up your head allow and permit your neck to rest what sensations do you notice when you allow and permit the neck to soften feel the back of your head on the pillow notice the support of the pillow now we move to the face and the muscles of the head your jaw a lot of us clench without even knowing it so let your jaw go slack let your teeth partly now we're moving towards the jaw a lot of us clench without even knowing it let your teeth slightly drop your tongue from the roof of the mouth and let it rest and be soft and heavy in your mouth even your lips can slightly part just resting your cheeks let them be soft and heavy notice the area around your eyes this is where we hold strain from screens this is where worry lines and tension is held this is where worry lines are and tension now move to the area around your eyes this is where we hold so much strain from screens we might hold worry here you might notice tension how can you let the muscles around your eyes relax just enough to permit some rest now moving to your forehead smooth it out let go of any tension between your eyebrows your temples are soft even the area around your forehead around the ears and the back of the scalp let any subtle tension there just dissolve your whole face is soft your whole face is resting a few affirmations for you right now my body is safe my mind can rest I'm exactly where I need to be as we deepen our full body awareness give your whole body attention from the top of your head all the way down to your toes surrender the weight of your body into the support of the bed a few gentle reminders the bed is holding all of you you may notice the sensations of the blankets and the pillow the mattress they're supporting you completely you can just allow and permit rest to be present now with the next exhale let it be a little more elongated notice how that feels with the next exhale sigh out the mouth a few more affirmations the day is over I have done enough my body knows how to sleep I don't have to solve anything tonight deep sleep is my body's natural state I'm moving toward deep sleep now I am safe I'm ready to rest deeply let's continue with a visualization imagine yourself sinking deeper and deeper into the most comfortable bed you've ever been in with each breath out you allow and permit your body to sink in a little more you are beginning to notice the layers of comfort you might notice more ease in the body more layers of softness more layers of safety perhaps you might visualize sinking into warm sand or being wrapped in the softest blanket whatever feels right to you just allow some space to imagine yourself fully relaxed completely safe and melting into the bed this is your body's time your brain's time to rest you can feel yourself getting closer your thoughts are getting quieter deep sleep is available you're almost there you are resting and you are safe we're going to move to one more full body scan noticing the words feeling into the body just noticing your feet your chest breathing arms weighted your shoulders drop your face peaceful your whole body sinking there's nothing left to do your only job now is to rest let go sleep is here deep healing restorative sleep you might drift off during this meditation or right after the meditation either way your body knows what to do sink into sleep tonight we're going for deep sleep the kind of sleep where your body actually restores itself or hopefully you wake up and you feel like you've actually rested we're going to release the need to force anything right now we are going to allow and create the conditions for rest give yourself a moment to make yourself comfortable permission to be on your back your side curled up perhaps like a starfish spread out there's no right or better way take a breath in through your nose and let it out through the mouth with a sigh and release the exhale now just allow your breath to be its natural everyday rhythm gently close your eyes if they are not already closed and of course if you need to open them at any point that's fine they'll close when they are ready a gentle reminder you have nowhere to be and nothing to do let me repeat that you have nowhere to go and nothing to do let's start the body scan and we will begin at your feet notice your feet what do you notice about your toes the soles of your feet or your heels moving now to your ankles what sensations do you notice in your ankles are they loose and soft do you need to move them at all or just let them be relax your feet and soften your ankles and then move up to the calves let your calf muscles release do you notice the bend in your knees any sensations behind the knees or in the kneecaps the tops of the knees the sides of the knees anything at all that you are noticing now your thighs now the weight and the volume of the thighs to soften let them be heavy let them be supported by the bed notice your hips your pelvis this is where a lot of us hold attention from the day can you release stress even the stuff we don't even realize we're carrying can you let your hips widen just a little and let them settle into the support of the bed from your hips all the way down to your toes feel your lower body getting heavier sinking the bed is supporting your lower body your thighs once again your thighs these big strong muscles can soften now let the weight and the volume of the thighs soften and feel the support of the bed notice your hips your pelvis this is where a lot of us hold the tension from the day we may be holding stress or worry maybe we're holding stuff we don't even realize we're carrying can you let your hips soften just a little just enough let them settle into the mattress from your hips all the way down to your toes your lower body is getting heavier release soften and sink into the support of the bed bring your attention now to your lower back a lot of us carry pain or tightness here we're simply noticing any sensation in the lower back maybe there's a sense of ease maybe there is constriction and tightness there just bring your attention to whatever it is you are experiencing now in the lower back your belly let your belly be soft notice any movement does the belly rise with the inhale does it all with the exhale without trying to control it allowing your belly to be solved allowing your body to rest as you keep your breath natural you might gently notice the belly and then you might notice the ribs with a gentle in-and-out notice if the ribs move out to the sides your chest your ribcage simply noticing and returning to the support of the bed your mid-back and now your upper back depending on whatever position you're in can you note if your mid-back or your upper back is in contact with an additional pillow or is it pressing into the bed feel contact between your body and the mattress feel that connection feel that support let's pause to check in you might notice your mind wandering that's normal and natural minds wander it's what they do and when you notice gently bring your attention back to your body no frustration no judgment just returning your attention back to the body we're now at the shoulders you may notice tension you may notice holding you don't have to hold your shoulders any longer let there be more space between the ears and the shoulders let them drop let them move away from your ears allow the shoulders to melt you might notice your shoulder blades spreading a little bit wider on the bed notice the position of your arms no need to change anything let's notice what's there for you scanning from the shoulders upper arms might be a bend in the elbows wrists heel of the hand palms of the hands fingerpats what do you notice as you allow and permit the arms to rest exactly as they are as you bring your attention to your hands and curl your fingers just a little let your palms open you don't need to hold on to anything right now and your neck your neck has been working all day holding up your head let it soften now feel your head heavy on the pillow your neck can stop working to hold up your head allow and permit your neck to rest what sensations do you notice when you allow and permit the neck to soften feel the back of your head on the pillow is the support of the pillow now we move to the face and the muscles of the head your jaw a lot of us clench without even knowing it so let your jaw go slack let your teeth partly now we're moving towards the jaw a lot of us clench without even knowing it let your teeth part slightly drop your tongue from the roof of the mouth and let it rest and be soft and heavy in your mouth even your lips can slightly part just resting your cheeks let them be soft and heavy notice the area around your eyes this is where we hold strain from screens this is where worry lines and tension is held this is where worry lines are and tension now move to the area around your eyes this is where we hold so much strain from screens we might hold worry here you might notice tension how can you let the muscles around your eyes relax just enough to permit some rest now moving to your forehead smooth it out let go of any tension between your eyebrows your temples are soft even the area around your forehead around the ears and the back of the scalp let any subtle tension there just dissolve your whole face is soft your whole face is resting a few affirmations for you right now my body is safe my mind can rest I'm exactly where I need to be as we deepen our full body awareness give your whole body attention from the top of your head all the way down to your toes surrender the weight of your body into the support of the bed a few gentle reminders the bed is holding all of you you may notice the sensations of the blankets and the pillow the mattress they're supporting you completely you can just allow and permit rest to be present now with the next exhale let it be a little more elongated notice how that feels with the next exhale sigh out the mouth a few more affirmations the day is over I have done enough my body knows how to sleep I don't have to solve anything tonight deep sleep is my body's natural state I'm moving toward deep sleep now I am safe I'm ready to rest deeply let's continue with a visualization imagine yourself sinking deeper and deeper into the most comfortable bed you've ever been in with each breath out you allow and permit your body to sink in a little more you are beginning to notice the layers of comfort you might notice more ease in the body more layers of softness more layers of safety perhaps you might visualize sinking into warm sand or being wrapped in the softest blanket whatever feels right to you just allow some space to imagine yourself fully relaxed completely safe and melting into the bed this is your body's time your brain's time to rest you can feel yourself getting closer your thoughts are getting quieter deep sleep is available you're almost there you are resting and you are safe we're going to move to one more full body scan noticing the words feeling into the body just noticing your feet your chest breathing your shoulders dropped your face peaceful your whole body sinking there's nothing left to do your only job now is to rest let go sleep is here deep healing restorative sleep you might drift off during this meditation or right after the meditation either way your body knows what to do sink into sleep tonight we're going for deep sleep the kind of sleep where your body actually restores itself or hopefully you wake up and you feel like you've actually arrested we're going to release the need to force anything right now we are going to allow and create the conditions for rest give yourself a moment to make yourself comfortable permission to be on your back your side curled up perhaps like a starfish spread out there's no right or better way take a breath in through your nose and let it out through the mouth with a sigh and release the exhale now just allow your breath to be its natural everyday rhythm gently close your eyes if they are not already closed and of course if you need to open them at any point that's fine they'll close when they are ready a gentle reminder you have nowhere to be and nothing to do let me repeat that you have nowhere to go and nothing to do let's start the body scan and we will begin at your feet notice your feet what do you notice about your toes the soles of your feet or your heels moving now to your ankles what sensations do you notice in your ankles are they loose and soft do you need to move them at all or just let them be relax your feet and soften your ankles and then move up to the calves let your calf muscles release do you notice the bend in your knees any sensations behind the knees or in the kneecaps the tops of the knees sides of the knees anything at all that you are noticing now your thighs now the weight and the volume of the thighs to soften let them be heavy let them be supported by the bed notice your hips your pelvis this is where a lot of us hold attention from the day can you release stress even the stuff we don't even realize we're carrying can you let your hips widen just a little and let them settle into the support of the bed from your hips all the way down to your toes feel your lower body getting heavier sinking is supporting your lower body your thighs once again your thighs these big strong muscles can soften now that the weight and the volume of the thighs soften and feel the support of the bed notice your hips your pelvis this is where a lot of us hold the from the day we may be holding stress or worry maybe we're holding stuff we don't even realize we're carrying can you let your hips soften just a little just enough let them settle into the mattress from your hips all the way down to your toes your lower body is getting heavier release soften and sink into the support of the bed bring your attention now to your lower back a lot of us carry pain or tightness here we're simply noticing any sensation in the lower back maybe there's a sense of ease maybe there is constriction and tightness there just bring your attention to whatever it is you are experiencing now in lower back your belly let your belly be soft notice any movement does the belly rise with the inhale does it all with the exhale without trying to control it allowing your belly to be soft allowing your body to rest as you keep your breath natural you might gently notice the belly and then you might notice the ribs with a gentle in and out notice if the ribs move out to the sides your chest your ribcage simply noticing and returning to the support of the bed and now your upper back depending on whatever position you're in can you note if your mid back or your upper back is in contact with an additional pillow or is it pressing into the bed feel contact between your body and the mattress feel that connection feel that support let's pause to check in you might notice your mind wandering that's normal and natural minds wander it's what they do and when you notice gently bring your attention back to your body no frustration no judgment just returning your attention back to the body we're now at the shoulders you may notice tension you may notice holding you don't have to hold your shoulders any longer let there be more space between the ears and the shoulders let them drop let them move away from your ears allow the shoulders to melt you might notice your shoulder blades spreading a little bit wider on the bed notice the position of your arms no need to change anything let's notice what's there for you scanning from the shoulders upper arms might be a bend in the elbows the forearms wrists heel of the hand palms of the hands finger pats what do you notice as you allow and permit the arms to rest exactly as they are as you bring your attention to your hands and curl your fingers just a little let your palms open you don't need to hold on to anything right now and your neck your neck has been working all day holding up your head but it's often now feel your head heavy on the pillow your neck can stop working to hold up your head allow and permit your neck to rest what sensations do you notice when you allow and permit the neck to soften feel the back of your head on the pillow notice the support of the pillow now we move to the face and the muscles of the head your jaw a lot of us clench without even knowing it so let your jaw go slack let your teeth partly now we're moving towards the jaw a lot of us clench without even knowing it let your teeth part slightly drop your tongue from the roof of the mouth and let it rest and be soft and heavy in your mouth even your lips can slightly part just resting your cheeks let them be soft and heavy notice the area around your eyes this is where we hold strain from screens this is where worry lines and tension is held this is where worry lines are and tension now move to the area around your eyes this is where we hold so much strain from screens we might hold worry here you might notice tension how can you let the muscles around your eyes relax just enough to permit some rest now moving to your forehead smooth it out let go of any tension between your eyebrows your temples are soft even the area around your forehead around the ears and the back of the scalp let any subtle tension there just dissolve your whole face is soft your whole face is resting a few affirmations for you right now my body is safe my mind can rest I'm exactly where I need to be as we deepen our full body awareness give your whole body attention from the top of your head all the way down to your toes surrender the weight of your body into the support of the bed.
A few gentle reminders.
The bed is holding all of you.
You may notice the sensations of the blankets and the pillow,
The mattress.
They're supporting you completely.
You can just allow and permit rest to be present now.
With the next exhale,
Let it be a little more elongated.
Notice how that feels.
With the next exhale,
Sigh out the mouth.
A few more affirmations.
The day is over.
I have done enough.
I am enough.
My body knows how to sleep.
I don't have to solve anything tonight.
Deep sleep is my body's natural state.
I'm moving toward deep sleep now.
I am safe.
I am calm.
I'm ready to rest deeply.
Let's continue with visualization.
Imagine yourself sinking deeper and deeper into the most comfortable bed you've ever been in.
With each breath out,
You allow and permit your body to sink in a little more.
You are beginning to notice the layers of comfort.
You might notice more ease in the body.
More layers of softness.
More layers of safety.
Perhaps you might visualize sinking into warm sand or being wrapped in the softest blanket.
Whatever feels right to you,
Just allow some space to imagine yourself fully relaxed,
Completely safe and melting into the bed.
This is your body's time.
Your brain's time to rest.
You can feel yourself getting closer.
Your thoughts are getting quieter.
Deep sleep is available.
You're almost there.
You are resting.
And you are safe.
We're going to move into one more full body scan.
Noticing the words.
Feeling into the body.
Just noticing.
Your feet are heavy.
Your chest.
Breathing.
Your shoulders.
Your face.
Peaceful.
Your whole body sinking.
There's nothing left to do.
Your only job now is to rest.
Let go.
Sleep is here.
Deep,
Healing,
Restorative sleep.
You might drift off during this meditation or right after the meditation.
Either way,
Your body knows what to do.
Sink into sleep.
Tonight we're going for deep sleep.
The kind of sleep where your body actually restores itself.
Where hopefully you wake up and you feel like you've actually rested.
We're going to release the need to force anything right now.
We are going to allow and create the conditions for rest.
Give yourself a moment to make yourself comfortable.
Permission to be on your back.
Your side.
Curled up.
Perhaps like a starfish.
Spread out.
There's no right or better way.
Take a breath in through your nose.
And let it out through the mouth with a sigh.
And release the exhale.
Now,
Just allow your breath to be.
It's natural,
Everyday rhythm.
Gently close your eyes if they are not already closed.
And of course,
If you need to open them at any point,
That's fine.
They'll close when they are ready.
A gentle reminder you have nowhere to be and nothing to do.
Let me repeat that.
You have nowhere to go and nothing to do.
Let's start the body scan and we will begin at your feet.
Notice your feet.
What do you notice about your toes,
The soles of your feet or your heels?
Moving now to your ankles.
What sensations do you notice in your ankles?
Are they loose and soft?
Do you need to move them at all or just let them be?
Relax your feet and soften your ankles.
And now move up to the calves.
Let your calf muscles release.
Do you notice the bend in your knees?
Any sensations behind the knees?
Or in the kneecaps?
The tops of the knees?
The sides of the knees?
Anything at all that you are noticing now?
Your thighs.
Allow the weight and the volume of the thighs to soften.
Let them be heavy.
Let them be supported by the bed.
Notice your hips.
Your pelvis.
This is where a lot of us hold the tension from the day.
Can you release the stress?
Even the stuff we don't even realize we're carrying.
Can you let your hips widen just a little?
Let them settle into the support of the bed.
From your hips all the way down to your toes.
Feel your lower body getting heavier,
Sinking.
The bed is supporting your lower body.
Your thighs once again.
Your thighs.
These big strong muscles can soften now.
Let the weight and the volume of the thighs soften.
And feel the support of the bed.
Notice your hips.
Your pelvis.
This is where a lot of us hold the tension from the day.
We may be holding stress or worry.
Maybe we're holding stuff we don't even realize we're carrying.
Can you let your hips soften just a little?
Just enough.
Let them settle into the mattress.
From your hips all the way down to your toes.
Your lower body is getting heavier.
Release.
Relax.
Soften.
And sink into the support of the bed.
Bring your attention now to your lower back.
A lot of us carry pain or tightness here.
We're simply noticing.
Any sensation in the lower back?
Maybe there's a sense of ease.
Maybe there is constriction and tightness there.
Just bring your attention to whatever it is you are experiencing now in the lower back.
Your belly.
Let your belly be soft.
Notice any movement.
Does the belly rise with the inhale?
Does it fall with the exhale?
Without trying to control it.
Allowing your belly to be soft.
Allowing your body to rest.
As you keep your breath natural,
You might gently notice the belly.
And then you might notice the ribs.
With a gentle in and out.
Notice if the ribs move out to the sides.
Your chest.
Your ribcage.
Simply noticing.
And returning to the support of the bed.
Your mid-back.
And now your upper back.
Depending on whatever position you're in,
Can you note if your mid-back or your upper back is in contact with an additional pillow or is it pressing into the bed?
Feel the contact between your body and the mattress.
Feel that connection.
Feel that support.
Let's pause to check in.
You might notice your mind wandering.
That's normal and natural.
Minds wander.
It's what they do.
And when you notice,
Gently bring your attention back to your body.
No frustration.
No judgment.
Just returning your attention back to the body.
We're now at the shoulders.
You may notice tension.
You may notice holding.
You don't have to hold your shoulders any longer.
Let there be more space between the ears and the shoulders.
Let them drop.
Let them move around.
Move away from your ears.
Allow the shoulders to melt.
You might notice your shoulder blades spreading a little bit wider on the bed.
Notice the position of your arms.
No need to change anything.
Just notice what's there for you.
Scanning from the shoulders,
Upper arms.
Might be a bend in the elbows.
Wrists.
Heel of the hand.
Palms of the hands.
Fingerpats.
What do you notice as you allow and permit the arms to rest exactly as they are?
As you bring your attention to your hands,
Uncurl your fingers just a little.
Let your palms open.
You don't need to hold on to anything right now.
And your neck.
Your neck has been working all day holding up your head.
Let it soften now.
Feel your head heavy on the pillow.
Your neck can stop working to hold up your head.
Allow and permit your neck to rest.
What sensations do you notice when you allow and permit the neck to soften?
Feel the back of your head on the pillow.
Notice the support of the pillow.
Now we move to the face and the muscles of the head.
Your jaw.
A lot of us clench without even knowing it.
So let your jaw go slack.
Let your teeth part,
Lady.
Now we're moving towards the jaw.
A lot of us clench without even knowing it.
Let your teeth part slightly.
Drop your tongue from the roof of the mouth.
And let it rest and be soft and heavy in your mouth.
Even your lips can slightly part.
Just resting.
Your cheeks,
Let them be soft and heavy.
Notice the area around your eyes.
This is where we hold strain from screens.
This is where worry lines and tension is held.
This is where worry lines are and tension.
Now move to the area around your eyes.
This is where we hold so much strain from screens.
We might hold worry here.
You might notice tension.
How can you let the muscles around your eyes relax just enough to permit some rest?
Now moving to your forehead.
Smooth it out.
Let go of any tension between your eyebrows.
Your temples are soft.
Even the area around your forehead,
Around the ears and the back of the scalp.
Let any subtle tension there just dissolve.
Your whole face is soft.
Your whole face is resting.
A few affirmations for you right now.
My body is safe.
My mind can rest.
I'm exactly where I need to be.
As we deepen our full body awareness,
Give your whole body attention.
From the top of your head,
All the way down to your toes.
Surrender the weight of your body into the support of the bed.
A few gentle reminders.
The bed is holding all of you.
You may notice the sensations of the blankets and the pillow,
The mattress.
They're supporting you completely.
You can just allow and permit rest to be present now.
With the next exhale,
Let it be a little more of a breath.
Elongated.
Notice how that feels.
With the next exhale,
Sigh out the mouth.
A few more affirmations.
The day is over.
I have done enough.
My body knows how to sleep.
I don't have to solve anything tonight.
Deep sleep is my body's natural state.
I'm moving toward deep sleep now.
I am safe.
I'm ready to rest deeply.
Let's continue with a visualization.
Imagine yourself sinking deeper and deeper into the most comfortable bed you've ever been in.
With each breath out,
You allow and permit your body to sink in a little more.
You are beginning to notice the layers of comfort.
You might notice more ease in the body.
More layers of softness.
More layers of safety.
Perhaps you might visualize sinking into warm sand or being wrapped in the softest blanket.
Whatever feels right to you,
Just allow some space to imagine yourself fully relaxed.
Completely safe and melting into the bed.
This is your body's time.
Your brain's time to rest.
You can feel yourself getting closer.
Your thoughts are getting quieter.
Deep sleep is available.
You're almost there.
You are resting.
And you are safe.
We're going to move into one more full body scan.
And noticing the words.
Feeling into the body.
Just noticing.
Your feet.
Your chest.
Breathing.
Your shoulders.
Your face.
Peaceful.
Your whole body sinking.
There's nothing left to do.
Your only job now is to rest.
Let go.
Sleep is here.
Deep healing,
Restorative sleep.
You might drift off during this meditation or right after the meditation.
Either way,
Your body knows what to do.
Sink into sleep.
Tonight we're going for deep sleep.
The kind of sleep where your body actually restores itself.
Where hopefully you wake up and you feel like you've actually rested.
We're going to release the need to force anything right now.
We're going to allow and create the conditions for rest.
Give yourself a moment to make yourself comfortable.
Permission to be on your back,
Your side,
Curled up,
Perhaps like a starfish spread out.
There's no right or better way.
Take a breath in through your nose and let it out through the mouth with a sigh.
And release the exhale.
Now,
Just allow your breath to be its natural,
Everyday rhythm.
Gently close your eyes if they are not already closed.
And of course,
If you need to open them at any point,
That's fine.
They'll close when they are ready.
A gentle reminder you have nowhere to be and nothing to do.
Let me repeat that.
You have nowhere to go and nothing to do.
Let's start the body scan and we will begin at your feet.
Notice your feet.
What do you notice about your toes,
The soles of your feet or your heels?
Moving now to your ankles.
What sensations do you notice in your ankles?
Are they loose and soft?
Do you need to move them at all or just let them be?
Relax your feet and soften your ankles.
And now move up to the calves.
Let your calf muscles release.
Do you notice the bend in your knees?
Do you notice any sensations behind the knees or in the kneecaps?
The tops of the knees?
The sides of the knees?
Anything at all that you are noticing now?
Your thighs?
Allow the weight and the volume of the thighs to soften.
Let them be heavy.
Let them be supported by the bed.
Notice your hips.
Your pelvis.
This is where a lot of us hold the tension from the day.
Can you release the stress?
Even the stuff we don't even realize we're carrying.
Can you let your hips widen just a little?
And let them settle into the support of the bed.
From your hips all the way down to your toes.
Feel your lower body getting heavier,
Sinking.
The bed is supporting your lower body.
Your thighs,
Once again.
Your thighs,
These big strong muscles,
Can soften now.
Let the weight and the volume of the thighs soften.
And feel the support of the bed.
Notice your hips.
Your pelvis.
This is where a lot of us hold the tension from the day.
We may be holding stress or worry.
Maybe we're holding stuff we don't even realize we're carrying.
Can you let your hips soften just a little?
Just enough.
And let them settle into the mattress.
From your hips all the way down to your toes,
Your lower body is getting heavier.
Release.
Soften.
And sink into the support of the bed.
And bring your attention now to your lower back.
A lot of us carry pain or tightness here.
We're simply noticing.
Any sensation in the lower back?
Maybe there's a sense of ease.
Maybe there's constriction and tightness there.
Just bring your attention to whatever it is you are experiencing now in the lower back.
Your belly.
Let your belly be soft.
Notice any movement.
Does the belly rise with the inhale?
Does it fall with the exhale?
Without trying to control it.
Allowing your belly to be soft.
Allowing your body to rest.
As you keep your breath natural,
You might gently notice the belly.
And then you might notice the ribs.
With a gentle in and out,
Notice if the ribs move out to the sides.
Your chest.
Your rib cage.
Simply noticing.
And returning to the support of the bed.
Your mid-back and now your upper back.
Depending on whatever position you're in,
Can you note if your mid-back or your upper back is in contact with an additional pillow or is it pressing into the bed?
Feel the contact between your body and the mattress.
Feel that connection.
Feel that support.
Let's pause to check in.
You might notice your mind wandering.
That's normal and natural.
Minds wander.
It's what they do.
And when you notice,
Gently bring your attention back to your body.
No frustration.
No judgment.
Just returning your attention back to the body.
We're now at the shoulders.
You may notice tension.
You may notice holding.
You don't have to hold your shoulders any longer.
Let there be more space between the ears and the shoulders.
Let them drop.
Let them move away from your ears.
Allow the shoulders to relax.
Allow the ears to melt.
You might notice your shoulder blades spreading a little bit wider on the bed.
Notice the position of your arms.
No need to change anything.
Just notice what's there for you.
Scanning from the shoulders,
Upper arms.
Might be a bend in the elbows.
The forearms.
Wrists.
Heel of the hand.
Palms of the hands.
Fingerpats.
What do you notice as you allow and permit the arms to rest exactly as they are?
As you bring your attention to your hands,
Uncurl your fingers just a little.
Let your palms open.
You don't need to hold on to anything right now.
And your neck.
Your neck has been working all day holding up your head.
Let it soften now.
Feel your head heavy on the pillow.
Your neck can stop working.
Now hold up your head.
Allow and permit your neck to rest.
What sensations do you notice when you allow and permit the neck to soften?
Feel the back of your head on the pillow.
Notice the support of the pillow.
Now we move to the face and the muscles of the head.
Your jaw.
A lot of us clench without even knowing it.
So let your jaw go slack.
Now we're moving towards the jaw.
A lot of us clench without even knowing it.
Let your teeth part slightly.
Drop your tongue from the roof of the mouth and let it rest and be soft and heavy in your mouth.
Even your lips can slightly part.
Just resting.
Your cheeks,
Let them be soft and heavy.
Notice the area around your eyes.
This is where we hold strain from screens.
This is where worry lines and tension is held.
This is where worry lines are and tension.
Now move to the area around your eyes.
This is where we hold so much strain from screens.
We might hold worry here.
You might notice tension.
How can you let the muscles around your eyes relax just enough to permit some rest?
Now moving to your forehead.
Smooth it out.
Let go of any tension between your eyebrows.
Your temples are soft.
Even the area around your forehead,
Around the ears and the back of the scalp.
Let any subtle tension there just dissolve.
Your whole face is soft.
Your whole face is resting.
A few affirmations for you right now.
My body is safe.
My mind can rest.
I'm exactly where I need to be.
As we deepen our full body awareness,
Give your whole body attention from the top of your head all the way down to your toes.
Surrender the weight of your body into the support of the bed.
A few gentle reminders.
The bed is holding all of you.
You may notice the sensations of the blankets and the pillow,
The mattress.
They're supporting you completely.
You can just allow and permit rest to be present now.
With the next exhale,
Let it be a little more elongated.
Notice how that feels.
With the next exhale,
Sigh out the mouth.
A few more affirmations.
The day is over.
I have done enough.
My body knows how to sleep.
I don't have to solve anything tonight.
Deep sleep is my body's natural state.
I'm moving toward deep sleep now.
I am safe.
I am calm.
I'm ready to rest deeply.
Let's continue with a visualization.
Imagine yourself sinking deeper and deeper into the most comfortable bed you've ever been in.
With each breath out,
You allow and permit your body to sink in a little more.
You are beginning to notice the layers of comfort.
You might notice more ease in the body.
More layers of softness.
More layers of safety.
Perhaps you might visualize sinking into warm sand.
Or being wrapped in the softest blanket.
Whatever feels right to you,
Just allow some space to imagine yourself fully relaxed,
Completely safe,
And melting into the bed.
This is your body's time,
Your brain's time to rest.
You can feel yourself getting closer.
Your thoughts are getting quieter.
Deep sleep is available.
You're almost there.
You are resting.
And you are safe.
We're going to move into one more full body scan.
Noticing the words,
Feeling into the body,
Just noticing.
Your feet are heavy.
Your chest,
Breathing.
Your shoulders,
Drop.
Your face,
Peaceful.
Your whole body,
Sinking.
There's nothing left to do.
Your only job now is to rest.
Let go.
Sleep is here.
Deep,
Healing,
Restorative sleep.
You might drift off during this meditation or right after the meditation.
Either way,
Your body knows what to do.
Sink into sleep.
Tonight,
We're going for deep sleep.
The kind of sleep where your body actually restores itself.
Where hopefully,
You wake up and you feel like you've actually rested.
We're going to release the need to force anything right now.
We are going to allow and create the conditions for rest.
Give yourself a moment to make yourself comfortable.
Permission to be on your back,
Your side,
Curled up,
Perhaps like a starfish,
Spread out.
There's no right or better way.
Take a breath in through your nose and let it out through the mouth with a sigh.
And release the exhale.
Now,
Just allow your breath to be its natural,
Everyday rhythm.
Gently close your eyes if they are not already closed.
And of course,
If you need to open them at any point,
That's fine.
They'll close when they are ready.
A gentle reminder you have nowhere to be and nothing to do.
Let me repeat that.
You have nowhere to go and nothing to do.
Let's start the body scan and we will begin at your feet.
Notice your feet.
What do you notice about your toes,
The soles of your feet or your heels?
Moving now to your ankles.
What sensations do you notice in your ankles?
Are they loose and soft?
Do you need to move them at all or just let them be?
Relax your feet and soften your ankles.
And now move up to the calves.
Let your calf muscles release.
Do you notice the bend in your knees?
Any sensations behind the knees or in the kneecaps?
The tops of the knees?
The sides of the knees?
Anything at all that you are noticing now?
Your thighs.
Allow the weight and the volume of the thighs to soften.
Let them be heavy.
Let them be supported by the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
Can you release the stress?
Even the stuff we don't even realize we're carrying?
Can you let your hips widen just a little?
Let them settle into the support of the bed.
From your hips all the way down to your toes.
Feel your lower body getting heavier,
Sinking.
The bed is supporting your lower body.
Your thighs,
Once again.
Your thighs,
These big strong muscles,
Can soften now.
Let the weight and the volume of the thighs soften and feel the support of the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
We may be holding stress or worry.
Maybe we're holding stuff we don't even realize we're carrying.
Can you let your hips soften just a little?
Just enough?
Let them settle into the mattress.
From your hips all the way down to your toes,
Your lower body is getting heavier.
Release.
Soften and sink into the support of the bed.
Bring your attention now to your lower back.
A lot of us carry pain or tightness here.
We're simply noticing.
Any sensation in the lower back?
Maybe there's a sense of ease.
Maybe there is constriction and tightness there.
Just bring your attention to whatever it is you are experiencing now in the lower back.
Your belly.
Let your belly be soft.
Notice any movement.
Does the belly rise with the inhale?
Does it fall with the exhale?
Allowing your belly to be soft.
Allowing your body to rest.
As you keep your breath natural,
You might gently notice the belly and then you might notice the ribs.
With a gentle in and out,
Notice if the ribs move out to the sides.
Your chest.
Your ribcage.
Simply noticing and returning to the support of the bed.
Your mid-back and now your upper back.
Depending on whatever position you're in,
Can you note if your mid-back or your upper back is in contact with an additional pillow or is it pressing into the bed?
Feel the contact between your body and the mattress.
Feel that connection.
Feel that support.
Let's pause to check in.
You might notice your mind wandering.
That's normal and natural.
Minds wander.
It's what they do.
And when you notice,
Gently bring your attention back to your body.
No frustration.
No judgment.
Just returning your attention back to the body.
We're now at the shoulders.
You may notice tension.
You may notice holding.
You don't have to hold your shoulders any longer.
Let there be more space between the ears and the shoulders.
Let them drop.
Let them move away from your ears.
Allow the shoulders to melt.
You might notice your shoulder blades spreading a little bit wider on the bed.
Notice the position of your arms.
No need to change anything.
Just notice what's there for you.
Scanning from the shoulders,
Upper arms.
Might be a bend in the elbows.
Wrists.
Heel of the hand.
Palms of the hands.
Fingerpats.
What do you notice as you allow and permit the arms to rest exactly as they are?
As you bring your attention to your hands.
Uncurl your fingers just a little.
Let your palms open.
You don't need to hold onto anything right now.
And your neck.
Your neck has been working all day holding up your head.
Let it soften now.
Feel your head heavy on the pillow.
Your neck can stop working to hold up your head.
Allow and permit your neck to rest.
What sensations do you notice when you allow and permit the neck to soften?
Feel the back of your head on the pillow.
Notice the support of the pillow.
Now we move to the face and the muscles of the head.
Your jaw.
A lot of us clench without even knowing it.
So let your jaw go slack.
Let your teeth part lightly.
Now we're moving towards the jaw.
A lot of us clench without even knowing it.
So let your jaw go slack.
Let your teeth part lightly.
Drop your tongue from the roof of the mouth and let it rest and be soft and heavy in your mouth.
Even your lips can slightly part.
Just resting.
Your cheeks,
Let them be soft and heavy.
Notice the area around your eyes.
This is where we hold strain from screens.
This is where worry lines and tension is held.
This is where worry lines are and tension.
Now move to the area around your eyes.
This is where we hold so much strain from screens.
We might hold worry here.
You might notice tension.
How can you let the muscles around your eyes relax just enough to permit some rest?
Now moving to your forehead.
Smooth it out.
Let go of any tension between your eyebrows.
Your temples are soft.
Even the area around your forehead,
Around the ears and the back of the scalp.
Let any subtle tension there just dissolve.
Your whole face is soft.
Your whole face is resting.
A few affirmations for you right now.
My body is safe.
My mind can rest.
I'm exactly where I need to be.
As we deepen our full body awareness,
Give your whole body attention.
From the top of your head all the way down to your toes.
Surrender the weight of your body into the support of the bed.
A few gentle reminders.
The bed is holding all of you.
You may notice the sensations of the blankets and the pillow,
The mattress.
They're supporting you completely.
You can just allow and permit rest to be present now.
With the next exhale,
Let it be a little more elongated.
Notice how that feels.
With the next exhale,
Sigh out the mouth.
A few more affirmations.
The day is over.
I have done enough.
My body knows how to sleep.
I don't have to solve anything tonight.
Deep sleep is my body's natural state.
I'm moving toward deep sleep now.
I am safe.
I'm ready to rest deeply.
Let's continue with a visualization.
Imagine yourself sinking deeper and deeper into the most comfortable bed you've ever been in.
With each breath out,
You allow and permit your body to sink in a little more.
You are beginning to notice the layers of comfort.
You might notice more ease in the body.
More layers of softness.
More layers of safety.
Perhaps you might visualize sinking into warm sand or being wrapped in the softest blanket.
Whatever feels right to you,
Just allow some space to imagine yourself fully relaxed.
Completely safe and melting into the bed.
This is your body's time.
Your brain's time to rest.
You can feel yourself getting closer.
Your thoughts are getting quieter.
Deep sleep is available.
You're almost there.
You are resting.
And you are safe.
We're going to move into one more full body scan.
Noticing the words.
Feeling into the body.
Just noticing.
Noticing.
Noticing.
Noticing.
Noticing.
Noticing.
Noticing.
Noticing.
Noticing.
Noticing.
There's nothing left to do.
Your only job now is to rest.
Let go.
Sleep is here.
Deep healing,
Restorative sleep.
You might drift off during this meditation or right after the meditation.
Either way,
Your body knows what to do.
Sink into sleep.
Tonight we're going for deep sleep.
The kind of sleep where your body actually restores itself.
Where hopefully you wake up and you feel like you've actually rested.
We're going to release the need to force anything right now.
We are going to allow and create the conditions for rest.
Give yourself a moment to make yourself comfortable.
Permission to be on your back,
Your side,
Curled up,
Perhaps like a starfish spread out.
There's no right or better way.
Take a breath in through your nose and let it out through the mouth with a sigh.
And release the exhale.
Now just allow your breath to be.
It's natural,
Everyday rhythm.
Gently close your eyes if they are not already closed.
And of course,
If you need to open them at any point,
That's fine.
They'll close when they are ready.
A gentle reminder you have nowhere to be and nothing to do.
Let me repeat that.
You have nowhere to go and nothing to do.
Let's start the body scan and we will begin at your feet.
Notice your feet.
What do you notice about your toes,
The soles of your feet or your heels?
Moving now to your ankles.
What sensations do you notice in your ankles?
Are they loose and soft?
Do you need to move them at all or just let them be?
Relax your feet and soften your ankles.
And now move up to the calves.
Let your calf muscles release.
Do you notice the bend in your knees?
Any sensations behind the knees or in the kneecaps?
The tops of the knees?
The sides of the knees?
Anything at all that you are noticing now?
Your thighs.
Allow the weight and the volume of the thighs to soften.
Let them be heavy.
Let them be supported by the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
Can you release the stress?
Even the stuff we don't even realize we're carrying.
Can you let your hips widen just a little?
Let them settle into the support of the bed.
From your hips all the way down to your toes.
Feel your lower body getting heavier,
Sinking,
Supporting your lower body.
Your thighs,
Once again.
Your thighs.
These big strong muscles can soften now.
Let the weight and the volume of the thighs soften and feel the support of the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
We may be holding stress or worry.
Maybe we're holding stuff we don't even realize we're carrying.
Can you let your hips soften just a little?
Just enough.
Let them settle into the mattress.
From your hips all the way down to your toes.
Your lower body is getting heavier.
Release.
Soften and sink into the support of the bed.
Bring your attention now to your lower back.
A lot of us carry pain or tightness here.
We're simply noticing.
Any sensation in the lower back?
Maybe there's a sense of ease.
Maybe there's constriction and tightness there.
Just bring your attention to whatever it is you are experiencing now in the lower back.
Your belly.
Let your belly be soft.
Notice any movement.
Does the belly rise with the inhale?
Does it fall with the exhale?
Letting your belly be soft.
Allowing your body to rest.
As you keep your breath natural,
You might gently notice the belly.
And then you might notice the ribs.
With a gentle in and out.
Notice if the ribs move out to the sides.
Notice your chest.
Your ribcage.
Simply noticing and returning to the support of the bed.
And now your upper back.
Depending on whatever position you're in,
Can you note if your mid back or your upper back is in contact with an additional pillow or is it pressing into the bed?
Feel the support.
Feel the contact between your body and the mattress.
Feel that connection.
Feel that support.
Let's pause to check in.
You might notice your mind wandering.
That's normal and natural.
Minds wander.
It's what they do.
And when you notice,
Gently bring your attention back to your body.
No frustration.
No judgment.
Just returning your attention back to the body.
We're now at the shoulders.
You may notice tension.
You may notice holding.
You don't have to hold your shoulders any longer.
Let there be more space between the ears and the shoulders.
Let them drop.
Let them move away from your ears.
Allow the shoulders to melt.
You might notice your shoulder blades spreading a little bit wider on the bed.
Notice the position of your arms.
No need to change anything.
Just notice what's there for you.
Scanning from the shoulders,
Upper arms.
Might be a bend in the elbows.
The forearms.
Wrists.
Heel of the hand.
Palms of the hands.
Finger pads.
What do you notice as you allow and permit the arms to rest exactly as they are?
As you bring your attention to your hands,
Uncurl your fingers just a little.
Let your palms open.
You don't need to hold on to anything right now.
And your neck.
Your neck has been working all day holding up your head.
Let it soften now.
Feel your head heavy on the pillow.
Your neck can stop working.
Now hold up your head.
Allow and permit your neck to rest.
What sensations do you notice when you allow and permit the neck to soften?
Feel the back of your head on the pillow.
Notice the support of the pillow.
Now we move to the face and the muscles of the head.
Your jaw.
A lot of us clench without even knowing it.
So let your jaw go slack.
Let your teeth part lightly.
Now we're moving towards the jaw.
A lot of us clench without even knowing it.
So let your jaw go slack.
Let your teeth part slightly.
Drop your tongue from the roof of the mouth and let it rest and be soft and heavy in your mouth.
Even your lips can slightly part.
Just resting.
Your cheeks,
Let them be soft and heavy.
Notice the area around your eyes.
This is where we hold strain from screens.
This is where worry lines and tension is held.
This is where worry lines are and tension.
Now move to the area around your eyes.
This is where we hold so much strain from screens.
We might hold worry here.
You might notice tension.
How can you let the muscles around your eyes relax just enough to permit some rest?
Now moving to your forehead.
Smooth it out.
Let go of any tension between your eyebrows.
Your temples are soft.
Even the area around your forehead,
Around the ears and the back of the scalp.
Let any subtle tension there just dissolve.
Your whole face is soft.
Your whole face is resting.
A few affirmations for you right now.
My body is safe.
My mind can rest.
I'm exactly where I need to be.
As we deepen our full body awareness,
Give your whole body attention.
From the top of your head all the way down to your toes.
Surrender the weight of your body into the support of the bed.
A few gentle reminders.
The bed is holding all of you.
You may notice the sensations of the blankets and the pillow,
The mattress.
They're supporting you completely.
You can just allow and permit rest to be present now.
With the next exhale,
Let it be a little more elongated.
Notice how that feels.
With the next exhale,
Sigh out the mouth.
A few more affirmations.
The day is over.
I have done enough.
My body knows how to sleep.
I don't have to solve anything tonight.
Deep sleep is my body's natural state.
I'm moving toward deep sleep now.
I am safe.
I'm ready to rest deeply.
Let's continue with a visualization.
Imagine yourself sinking deeper and deeper into the most comfortable bed you've ever been in.
With each breath out,
You allow and permit your body to sink in a little more.
You are beginning to notice the layers of comfort.
You might notice more ease in the body.
More layers of softness.
More layers of safety.
Perhaps you might visualize sinking into warm sand or being wrapped in the softest blanket.
Whatever feels right to you,
Just allow some space to imagine yourself fully relaxed.
Completely safe and melting into the bed.
This is your body's time.
Your brain's time to rest.
You can feel yourself getting closer.
Your thoughts are getting quieter.
Deep sleep is available.
You're almost there.
You are resting.
And you are safe.
We're going to move into one more full body scan.
Noticing the words.
Feeling into the body.
Just noticing.
Just noticing.
Your feet are heavy.
Your chest breathing.
Your arms weighted.
Your shoulders drop.
Your face peaceful.
Your whole body sinking.
There's nothing left to do.
Your only job now is to rest.
Let go.
Sleep is here.
Deep,
Healing,
Restorative sleep.
You might drift off during this meditation or right after the meditation.
Either way,
Your body knows what to do.
Sink into sleep.
Tonight,
We're going for deep sleep.
The kind of sleep where your body actually restores itself.
Or hopefully,
You wake up and you feel like you've actually rested.
We're going to release the need to force anything right now.
We're going to allow and create the conditions for rest.
Give yourself a moment to make yourself comfortable.
Permission to be on your back,
Your side,
Curled up,
Perhaps like a starfish,
Spread out.
There's no right or better way.
Take a breath in through your nose and let it out through the mouth with a sigh.
And release the exhale.
Now,
Just allow your breath to be.
It's natural,
Everyday rhythm.
Gently close your eyes if they are not already closed.
And of course,
If you need to open them at any point,
That's fine.
They'll close when they are ready.
A gentle reminder you have nowhere to be and nothing to do.
Let me repeat that.
You have nowhere to go and nothing to do.
Let's start the body scan and we will begin at your feet.
Notice your feet.
What do you notice about your toes,
The soles of your feet or your heels?
Moving now to your ankles.
What sensations do you notice in your ankles?
Are they loose and soft?
Do you need to move them at all or just let them be?
Relax your feet and soften your ankles.
And now move up to the calves.
Let your calf muscles release.
Do you notice the bend in your knees?
Any sensations behind the knees or in the kneecaps?
The tops of the knees?
The sides of the knees?
Anything at all that you are noticing now?
Your thighs.
Allow the weight and the volume of the thighs to soften.
Let them be heavy.
Let them be supported by the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
Can you release the stress?
Even the stuff we don't even realize we're carrying?
Can you let your hips widen just a little?
Let them settle into the support of the bed.
From your hips all the way down to your toes.
Feel your lower body getting heavier,
Sinking,
Supporting your lower body.
Your thighs,
Once again.
Your thighs,
These big strong muscles can soften now.
Let the weight and the volume of the thighs soften and feel the support of the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
We may be holding stress or worry.
Maybe we're holding stuff we don't even realize we're carrying.
Can you let your hips soften just a little?
Just enough.
Let them settle into the mattress.
From your hips all the way down to your toes,
Your lower body is getting heavier.
Release,
Soften and sink into the support of the bed.
Bring your attention now to your lower back.
A lot of us carry pain or tightness here.
We're simply noticing any sensation in the lower back.
Maybe there's a sense of ease.
Maybe there is constriction and tightness there.
Just bring your attention to whatever it is you are experiencing now in the lower back.
Your belly.
Let your belly be soft.
Notice any movement.
Does the belly rise with the inhale?
Does it fall with the exhale?
Without trying to control it.
Allowing your belly to be soft.
Allowing your body to rest.
As you keep your breath natural,
You might gently notice the belly.
And then you might notice the ribs.
With a gentle in and out,
Notice if the ribs move out to the sides.
Your chest.
Your ribcage.
Simply noticing and returning to the support of the bed.
Your mid back and now your upper back.
Depending on whatever position you're in,
Can you note if your mid back or your upper back is in contact with an additional pillow or is it pressing into the bed?
Feel contact between your body and the mattress.
Feel that connection.
Feel that support.
Let's pause to check in.
You might notice that your hands wander.
It's what they do.
And when you notice,
Gently bring your attention back to your body.
No frustration.
No judgment.
Just returning your attention back to the body.
We're now at the shoulders.
You may notice tension.
You don't have to hold your shoulders any longer.
Let there be more space between the ears and the shoulders.
Let them drop.
Let them move away from your ears.
Allow the shoulders to melt.
You might notice your shoulder blades spreading a little bit wider on the bed.
Notice the position of your arms.
No need to change anything.
Let's notice what's there for you.
Scanning from the shoulders,
Upper arms.
Might be a bend in the elbows.
The forearms.
Wrists.
Heel of the hand.
Palms of the hands.
Fingerpats.
What do you notice as you allow and permit the arms to rest exactly as they are?
As you bring your attention to your hands,
Uncurl your fingers just a little.
Let your palms open.
You don't need to hold on to anything right now.
And your neck.
Your neck has been working all day holding up your head.
Let it soften now.
Feel your head heavy on the pillow.
Your neck can stop working.
Now hold up your head.
Allow and permit your neck to rest.
What sensations do you notice when you allow and permit the neck to soften?
Feel the back of your head on the pillow.
Notice the support of the pillow.
Now we move to the face and the muscles of the head.
Your jaw.
A lot of us clench without even knowing it.
So let your jaw go slack.
Let your teeth part slightly.
Now we're moving towards the jaw.
A lot of us clench without even knowing it.
Let your teeth part slightly.
Drop your tongue from the roof of the mouth and let it rest and be soft and heavy in your mouth.
Even your lips can slightly part.
Just resting.
Your cheeks,
Let them be soft and heavy.
Notice the area around your eyes.
This is where we hold strain from screens.
This is where worry lines and tension is held.
This is where worry lines are and tension.
Now move to the area around your eyes.
This is where we hold so much strain from screens.
We might hold worry here.
You might notice tension.
How can you let the muscles around your eyes relax just enough to permit some rest?
Now moving to your forehead.
Smooth it out.
Let go of any tension between your eyebrows.
Your temples are soft.
Even the area around your forehead,
Around the ears and the back of the scalp.
Let any subtle tension there just dissolve.
Your whole face is soft.
Your whole face is resting.
A few affirmations for you right now.
My body is safe.
My mind can rest.
I'm exactly where I need to be.
As we deepen our full body awareness,
Give your whole body attention from the top of your head all the way down to your toes.
Surrender the weight of your body into the support of the bed.
A few gentle reminders.
The bed is holding all of you.
You may notice the sensations of the blankets and the pillow,
The mattress.
They're supporting you completely.
You can just allow and permit rest to be present now.
With the next exhale,
Let it be a little more elongated.
Notice how that feels.
With the next exhale,
Sigh out the mouth.
A few more affirmations.
The day is over.
I have done enough.
My body knows how to sleep.
I don't have to solve anything tonight.
Deep sleep is my body's natural state.
I'm moving toward deep sleep now.
I am safe.
I'm ready to rest deeply.
Let's continue with a visualization.
Imagine yourself sinking deeper and deeper into the most comfortable bed you've ever been in.
With each breath out,
You allow and permit your body to sink in a little more.
You are beginning to notice the layers of comfort.
You might notice more ease in the body.
More layers of softness.
More layers of safety.
Perhaps you might visualize sinking into warm sand.
Being wrapped in the softest blanket.
Whatever feels right to you.
Just allow some space to imagine yourself fully relaxed,
Completely safe and melting into the bed.
This is your body's time.
Your brain's time to rest.
You can feel yourself getting closer.
Your thoughts are getting quieter.
Deep sleep is available.
You're almost there.
You are resting and you are safe.
We're going to move to one more full body scan.
Noticing the words.
Feeling into the body.
Just noticing.
Your feet are heavy.
Your chest breathing.
Your shoulders drop.
Your face peaceful.
Your whole body sinking.
There's nothing left to do.
Your only job now is to rest.
Let go.
Sleep is here.
Deep,
Healing,
Restorative sleep.
You might drift off during this meditation or right after the meditation.
Either way,
Your body knows what to do.
Sink into sleep.
Tonight we're going for deep sleep.
The kind of sleep where your body actually restores itself.
Or hopefully you wake up and you feel like you've actually rested.
We're going to release the need to force anything right now.
We are going to allow and create the conditions for rest.
Give yourself a moment to make yourself comfortable.
Permission to be on your back,
Your side,
Curled up,
Perhaps like a starfish,
Spread out.
There's no right or way.
Take a breath in through your nose and let it out through the mouth with a sigh.
And release the exhale.
Now just allow your breath to be its natural everyday rhythm.
Gently close your eyes if they are not already closed.
And of course,
If you need to open them at any point,
That's fine.
They'll close when they are ready.
A gentle reminder you have nowhere to be and nothing to do.
Let me repeat that.
You have nowhere to go and nothing to do.
Let's start the body scan and we will begin at your feet.
Notice your feet.
What do you notice about your toes,
The soles of your feet,
Or your heels?
Moving now to your ankles.
What sensations do you notice in your ankles?
Are they loose and soft?
Do you need to move them at all or just let them be?
Relax your feet and soften your ankles.
And now move up to the calves.
Let your calf muscles release.
Do you notice the bend in your knees?
Any sensations behind the knees or in the kneecaps?
The tops of the knees?
The sides of the knees?
Anything at all that you are noticing now?
Your thighs.
Allow the weight and the volume of the thighs to soften.
Let them be heavy.
Let them be supported by the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
Can you release the stress?
Even the stuff we don't even realize we're carrying.
Can you let your hips widen just a little?
Let them settle into the support of the bed.
From your hips all the way down to your toes.
Feel your lower body getting heavier.
Sinking is supporting your lower body.
Your thighs once again.
Your thighs.
These big strong muscles can soften now.
Let the weight and the volume of the thighs soften.
And feel the support of the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
We may be holding stress or worry.
Maybe we're holding stuff we don't even realize we're carrying.
Can you let your hips soften just a little?
Just enough.
Let them settle into the mattress.
From your hips all the way down to your toes,
Your lower body is getting heavier.
Release.
Soften and sink into the support of the bed.
Bring your attention now to your lower back.
A ny sensation in the lower back?
Maybe there's a sense of ease.
Maybe there is constriction and tightness there.
Just bring your attention to whatever it is you are experiencing now in the lower back.
Your belly.
Let your belly be soft.
Notice any movement.
Does the belly rise with the inhale?
Does it fall with the exhale?
Without trying to control it,
Allowing your belly to be soft.
Allowing your body to rest.
As you keep your breath natural,
You might gently notice the belly and then you might notice the ribs.
With a gentle in and out,
Notice if the ribs move out to the sides.
Your chest.
Your ribcage.
Simply noticing and returning to the support of the bed.
And now your upper back.
Depending on whatever position you're in,
Can you note if your mid back or your upper back is in contact with an additional pillow or is it pressing into the bed?
Feel the contact between your body and the mattress.
Feel that connection.
Feel that support.
Let's pause to check in.
You might notice your mind wandering.
That's normal and natural.
Minds wander.
It's what they do.
And when you notice,
Gently bring your attention back to your body.
No frustration.
No judgment.
Just returning your attention back to the body.
We're now at the shoulders.
You may notice tension.
You may notice holding.
You don't have to hold your shoulders any longer.
Let there be more space between the ears and the shoulders.
Let them drop.
Let them move away from your ears.
Allow the shoulders to melt.
You might notice your shoulder blades spreading a little bit wider on the bed.
Notice the position of your arms.
No need to change anything.
Just notice what's there for you.
Scanning from the shoulders,
Upper arms.
Might be a bend in the elbows.
The forearms.
Wrists.
Heel of the hand.
Palms of the hands.
Fingerpats.
What do you notice as you allow and permit the arms to rest exactly as they are?
As you bring your attention to your hands,
Uncurl your fingers just a little.
Let your palms open.
You don't need to hold on to anything right now.
And your neck.
Your neck has been working all day holding up your head.
Let it soften now.
Feel your head heavy on the pillow.
Your neck can stop working to hold up your head.
Allow and permit your neck to rest.
What sensations do you notice when you allow and permit the neck to soften?
Feel the back of your head on the pillow.
Notice the support of the pillow.
Now we move to the face and the muscles of the head.
Your jaw.
A lot of us clench without even knowing it.
So let your jaw go slack.
Let your teeth part lightly.
Now we're moving towards the jaw.
A lot of us clench without even knowing it.
Let your teeth part slightly.
Drop your tongue from the roof of the mouth and let it rest and be soft and heavy in your mouth.
Even your lips can slightly part.
Just resting.
Your cheeks,
Let them be soft and heavy.
Notice the area around your eyes.
This is where we hold strain from screens.
This is where worry lines and tension is held.
This is where worry lines are and tension.
Now move to the area around your eyes.
This is where we hold so much strain from screens.
We might hold worry here.
You might notice tension.
How can you let the muscles around your eyes relax just enough to permit some rest?
Now moving to your forehead.
Smooth it out.
Let go of any tension between your eyebrows.
Your temples are soft.
Even the area around your forehead,
Around the ears and the back of the scalp.
Let any subtle tension there just dissolve.
Your whole face is soft.
Your whole face is resting.
A few affirmations for you right now.
My body is safe.
My mind can rest.
I'm exactly where I need to be.
As we deepen our full body awareness,
Give your whole body attention from the top of your head all the way down to your toes.
Surrender the weight of your body into the support of the bed.
A few gentle reminders.
The bed is holding all of you.
You may notice the sensations of the blankets and the pillow,
The mattress.
They're supporting you completely.
You can just allow and permit.
Rest to be present now.
With the next exhale,
Let it be a little more elongated.
Notice how that feels.
With the next exhale,
Sigh out the mouth.
A few more affirmations.
The day is over.
I have done enough.
My body knows how to sleep.
I don't have to solve anything tonight.
Deep sleep is my body's natural state.
I'm moving toward deep sleep now.
I am safe.
I'm ready to rest deeply.
Let's continue with a visualization.
Imagine yourself sinking deeper and deeper into the most comfortable bed you've ever been in.
With each breath out,
You allow and permit your body to sink in a little more.
You are beginning to notice the layers of comfort.
You might notice more ease in the body.
More layers of softness.
More layers of safety.
You might visualize sinking into warm sand or being wrapped in the softest blanket.
Whatever feels right to you,
Just allow some space to imagine yourself fully relaxed,
Completely safe,
And melting into the bed.
This is your body's time,
Your brain's time to rest.
You can feel yourself getting closer.
Your thoughts are getting quieter.
Deep sleep is available.
You're almost there.
You are resting.
And you are safe.
We're going to move into one more full body scan.
You're noticing the words,
Feeling into the body,
Just noticing.
Your feet are heavy.
Your chest breathing.
Your arms weighted.
Your shoulders drop.
Your face peaceful.
Your whole body sinking.
There's nothing left to do.
Your only job now is to rest,
Let go.
Sleep is here.
Deep,
Healing,
Restorative sleep.
You might drift off during this meditation or right after the meditation.
Either way,
Your body knows what to do.
Sink into sleep.
Tonight we're going for deep sleep.
The kind of sleep where your body actually restores itself.
Where hopefully you wake up and you feel like you've actually rested.
We're going to release the need to force anything right now.
We are going to allow and create the conditions for rest.
Give yourself a moment to make yourself comfortable.
Permission to be on your back,
Your side,
Curled up,
Perhaps like a starfish,
Spread out.
There's no right or better way.
Take a breath in through your nose and let it out through the mouth with a sigh.
One more in and release the exhale.
Now,
Just allow your breath to be.
It's natural,
Everyday rhythm.
Gently close your eyes if they are not already closed.
And,
Of course,
If you need to open them at any point,
That's fine.
They'll close when they are ready.
A gentle reminder you have nowhere to be and nothing to do.
Let me repeat that.
You have nowhere to go and nothing to do.
Let's start the body scan and we will begin at your feet.
Notice your feet.
What do you notice about your toes,
The soles of your feet or your heels?
Moving now to your ankles.
What sensations do you notice in your ankles?
Are they loose and soft?
Do you need to move them at all or just let them be?
Relax your feet and soften your ankles and now move up to the calves.
Let your calf muscles release.
Do you notice the bend in your knees?
Any sensations behind the knees or in the kneecaps,
The tops of the knees,
The sides of the knees?
Anything at all that you are noticing now?
Your thighs.
Allow the weight and the volume of the thighs to soften.
Let them be heavy.
Let them be supported by the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
Can you release the stress?
Even the stuff we don't even realize we're carrying.
Can you let your hips widen just a little and let them settle into the support of the bed?
From your hips all the way down to your toes.
Feel your lower body getting heavier,
Sinking.
The bed is supporting your lower body.
Your thighs once again.
Your thighs,
These big strong muscles can soften now.
Let the weight and the volume of the thighs soften.
And feel the support of the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
We may be holding stress or worry.
Maybe we're holding stuff we don't even realize we're carrying.
Can you let your hips soften just a little,
Just enough?
Let them settle into the mattress.
From your hips all the way down to your toes,
Your lower body is getting heavier.
Release,
Soften and sink into the support of the bed.
Bring your attention now to your lower back.
A lot of us carry pain or tightness here.
We're simply noticing.
Any sensation in the lower back?
Maybe there's a sense of ease.
Maybe there is constriction and tightness there.
Just bring your attention to whatever it is you are experiencing now in the lower back.
Your belly.
Let your belly be soft.
Notice any movement.
Does the belly rise with the inhale?
Does it fall with the exhale?
Without trying to control it.
Allowing your belly to be soft.
Allowing your body to be soft.
Allowing your body to rest.
As you keep your breath natural,
You might gently notice the belly.
And then you might notice the ribs.
With a gentle in and out.
Notice if the ribs move out to the sides.
Your chest.
Your rib cage.
Simply noticing.
And returning to the support of the bed.
Your mid-back.
And now your upper back.
Depending on whatever position you're in,
Can you note if your mid-back or your upper back is in contact with an additional pillow or is it pressing into the bed?
Feel the contact between your body and the mattress.
Feel that connection.
Feel that support.
Let's pause to check in.
You might notice your mind wandering.
That's normal and natural.
Minds wander,
It's what they do.
And when you notice,
Gently bring your attention back to your body.
No frustration,
No judgment.
Just returning your attention back to the body.
We're now at the shoulders.
You may notice tension.
You may notice holding.
You don't have to hold your shoulders any longer.
Let there be more space between the ears and the shoulders.
Let them drop.
Let them move away from your ears.
Allow the shoulders to melt.
You might notice your shoulder blades spreading.
A little bit wider on the bed.
Notice the position of your arms.
No need to change anything.
Just notice what's there for you.
Scanning from the shoulders,
Upper arms.
Might be a bend in the elbows.
Wrists.
Heel of the hand.
Palms of the hands.
Finger pads.
What do you notice as you allow and permit the arms to rest exactly as they are?
As you bring your attention to your hands and curl your fingers just a little.
Let your palms open.
You don't need to hold onto anything right now.
And your neck.
Your neck has been working all day holding up your head.
Let it soften now.
Feel your head heavy on the pillow.
Your neck can stop working.
Now hold up your head.
Allow and permit your neck to rest.
What sensations do you notice when you allow and permit the neck to soften?
Feel the back of your head on the pillow.
Notice the support of the pillow.
Now we move to the face of the pillow.
And the muscles of the head.
Your jaw.
A lot of us clench without even knowing it.
So let your jaw go slack.
Let your teeth partly.
Now we're moving towards the jaw.
A lot of us clench without even knowing it.
Let your teeth part slightly.
Drop your tongue from the roof of the mouth and let it rest and be soft and heavy in your mouth.
Even your lips can slightly part.
Just resting.
Your cheeks,
Let them be soft and heavy.
Notice the area around your eyes.
This is where we hold strain from screens.
This is where worry lines and tension is happening.
This is where tension is held.
This is where worry lines are and tension.
Now move to the area around your eyes.
This is where we hold so much strain from screens.
We might hold worry here.
Or you might notice tension.
How can you let the muscles around your eyes relax just enough to permit some rest?
Now moving to your forehead.
Smooth it out.
Let go of any tension between your eyebrows.
Your temples are soft.
Even the area around your forehead,
Around the ears and the back of the scalp.
Let any subtle tension there just dissolve.
Your whole face is soft.
Your whole face is resting.
A few affirmations for you right now.
My body is safe.
My mind can rest.
I'm exactly where I need to be.
As we deepen our full body awareness,
Give your whole body attention from the top of your head all the way down to your toes.
Surrender the weight of your body into the support of the bed.
A few gentle reminders.
The bed is holding all of you.
You may notice the sensations of the blankets and the pillow,
The mattress.
They're supporting you completely.
You can just allow and permit rest to be present now.
With the next exhale,
Let it be a little more elongated.
Notice how that feels.
With the next exhale,
Sigh out the mouth.
A few more affirmations.
The day is over.
I have done enough.
My body knows how to sleep.
I don't have to solve anything tonight.
Deep sleep is my body's natural state.
I'm moving toward deep sleep now.
I am safe.
I'm ready to rest deeply.
Let's continue with a visualization.
Imagine yourself sinking deeper and deeper into the most comfortable bed you've ever been in.
With each breath out,
You allow and permit your body to sink in a little more.
You are beginning to notice the layers of comfort.
You might notice more ease in the body,
More layers of softness,
More layers of safety.
Perhaps you might visualize sinking into warm sand or being wrapped in the softest blanket.
Whatever feels right to you,
Just allow some space to imagine yourself fully relaxed,
Completely safe and melting into the bed.
This is your body's time,
Your brain's time to rest.
You can feel yourself getting closer.
Your thoughts are getting quieter.
Your deep sleep is available.
You're almost there.
You are resting and you are safe.
We're gonna move to one more full body scan.
And noticing the words,
Feeling into the body,
Just noticing.
Your feet,
Your chest,
Breathing,
Your shoulders,
Your face,
Peaceful,
Your whole body sinking.
There's nothing left to do.
Your only job now is to rest,
Let go.
Sleep is here.
Deep,
Healing,
Restorative sleep.
You might drift off during this meditation or right after the meditation.
Either way,
Your body knows what to do.
Sink into sleep.
Tonight,
We're going for deep sleep.
The kind of sleep where your body actually restores itself.
Where hopefully you wake up and you feel like you've actually rested.
We're going to release the need to force anything right now.
We are going to allow and create the conditions for rest.
Give yourself a moment to make yourself comfortable.
Permission to be on your back,
Your side,
Your head curled up,
Perhaps like a starfish spread out.
There's no right or better way.
Take a breath in through your nose and let it out through the mouth with a sigh.
And release the exhale.
Now,
Just allow your breath to be its natural everyday rhythm.
Gently close your eyes if they are not already closed.
And of course,
If you need to open them at any point,
That's fine.
And again,
They'll close when they are ready.
A gentle reminder you have nowhere to be and nothing to do.
Let me repeat that.
You have nowhere to go and nothing to do.
Let's start the body scan and we will begin at your feet.
Notice your feet.
What do you notice about your toes,
The soles of your feet or your heels?
Your ankles.
Moving now to your ankles.
What sensations do you notice in your ankles?
Are they loose and soft?
Do you need to move them at all or just let them be?
Relax your feet and soften your ankles.
And now move up to the calves.
Let your calf muscles release.
Do you notice the bend in your knees?
Any sensations behind the knees?
Or in the kneecaps,
The tops of the knees,
The sides of the knees?
Anything at all that you are noticing now?
Your thighs.
Allow the weight and the volume of the thighs to soften.
And let them be heavy.
Let them be supported by the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold attention from the day.
Can you release the stress?
Even the stuff we don't even realize we're carrying.
Can you let your hips widen just a little?
And let them settle into the support of the bed.
From your hips all the way down to your toes.
Feel your lower body.
Getting heavier,
Sinking.
The bed is supporting your lower body.
Your thighs,
Once again.
Your thighs,
These big strong muscles can soften now.
Let the weight and the volume of the thighs soften.
And feel the support of the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
We may be holding stress or worry.
Maybe we're holding stuff we don't even realize we're carrying.
Can you let your hips soften just a little?
Just enough.
Let them settle into the mattress.
From your hips all the way down to your toes,
Your lower body is getting heavier.
Release.
Soften and sink into the support of the bed.
Bring your attention now to your lower back.
A lot of us carry pain or tightness here.
We're simply noticing.
Any sensation in the lower back?
Maybe there's a sense of ease.
Maybe there's constriction and tightness there.
Just bring your attention to whatever it is you are experiencing now in the lower back.
Your belly.
Let your belly be soft.
Notice any movement.
Does the belly rise with the inhale?
Does it fall with the exhale?
Without trying to control it,
Allowing your belly to be soft.
Allowing your body to rest.
As you keep your breath natural,
You might gently notice the belly.
And then you might notice the ribs.
With a gentle in and out.
Notice if the ribs move out to the sides.
Your chest.
Your ribcage.
Simply noticing.
And returning to the support of the bed.
Your mid-back.
And now your upper back.
Depending on whatever position you're in,
Can you note if your mid-back or your upper back is in contact with an additional pillow or is it pressing into the bed?
Feel the contact between your body and the mattress.
Feel that connection.
Feel that support.
Let's pause to check in.
You might notice your mind wandering.
That's normal and natural.
Minds wander,
It's what they do.
And when you notice,
Gently bring your attention back to your body.
No frustration.
No judgment.
Just returning your attention back to the body.
We're now at the shoulders.
You may notice tension.
You may notice holding.
You don't have to hold your shoulders any longer.
Let there be more space between the ears and the shoulders.
Let them drop.
Let them move away from your ears.
Allow the shoulders to melt.
You might notice your shoulder blades spreading a little bit wider on the bed.
Notice the position of your arms.
No need to change anything.
Just notice what's there for you.
Scanning from the shoulders,
Upper arms.
Might be a bend in the elbows.
Wrists.
Hands.
Heel of the hand.
Palms of the hands.
Finger pads.
What do you notice as you allow and permit the arms to rest exactly as they are?
As you bring your attention to your hands,
Uncurl your fingers just a little.
Let your palms open.
You don't need to hold onto anything right now.
And your neck.
Your neck has been working all day holding up your head.
Let it soften now.
Feel your head heavy on the pillow.
Your neck can stop working to hold up your head.
Allow and permit your neck to rest.
What sensations do you notice when you allow and permit the neck to soften?
Open.
Feel the back of your head on the pillow.
Notice the support of the pillow.
Now we move to the face and the muscles of the head.
Your jaw.
A lot of us clench without even knowing it.
So let your jaw go slack.
Let your teeth part lightly.
Now we're moving towards the jaw.
A lot of us clench without even knowing it.
Let your teeth part slightly.
Drop your tongue from the roof of the mouth and let it rest and be soft and heavy in your mouth.
Even your lips can slightly part.
Just resting.
Your cheeks,
Let them be soft and heavy.
Notice the area around your eyes.
This is where we hold strain from screens.
This is where worry lines and tension is held.
This is where worry lines are and tension.
Now move to the area around your eyes.
This is where we hold so much strain from screens.
We might hold worry here.
You might notice tension.
How can you let the muscles around your eyes relax just enough to permit some rest?
Now moving to your forehead.
Smooth it out.
Let go of any tension between your eyebrows.
Your temples are soft.
Even the area around your forehead,
Around the ears and the back of the scalp,
Let any subtle tension there just dissolve.
Your whole face is soft.
Your whole face is resting.
A few affirmations for you right now.
My body is safe.
My mind can rest.
I'm exactly where I need to be.
As we deepen our full body awareness,
Give your whole body attention from the top of your head all the way down to your toes.
Surrender the weight of your body into the support of the bed.
A few gentle reminders.
The bed is holding all of you.
You may notice the sensations of the blankets and the pillow,
The mattress.
They're supporting you completely.
You can just allow and permit rest to be present now.
Exhale.
With the next exhale,
Let it be a little more elongated.
Notice how that feels.
With the next exhale,
Sigh out the mouth.
Breath.
A few more affirmations.
The day is over.
I have done enough.
My body knows how to sleep.
I don't have to solve anything tonight.
Deep sleep is my body's natural state.
I'm moving toward deep sleep now.
I am safe.
I'm ready to rest deeply.
I'm ready.
Let's continue with a visualization.
Imagine yourself sinking deeper and deeper into the most comfortable bed you've ever been in.
With each breath out,
You allow and permit your body to sink in a little more.
You are beginning to notice the layers of comfort.
You might notice more ease in the body,
More layers of softness,
More layers of safety.
Perhaps you might visualize sinking into warm sand or being wrapped in the softest blanket.
Whatever feels right to you,
Just allow some space to imagine yourself fully relaxed,
Completely safe,
And melting into the bed.
This is your body's time,
Your brain's time to rest.
You can feel yourself getting closer.
Your thoughts are getting quieter.
Deep sleep is available.
You're almost there.
You are resting and you are safe.
We're gonna move into one more full body scan,
Noticing the words,
Feeling into the body,
Just noticing.
Breathing.
Your feet.
Your chest.
Breathing.
Arms,
Weighted.
Your shoulders.
Your face,
Peaceful.
Your whole body,
Sinking.
There's nothing left to do.
Your only job now is to rest,
Let go.
Sleep is here.
Deep,
Healing,
Restorative sleep.
You might drift off during this meditation or right after the meditation.
Either way,
Your body knows what to do.
Let go now.
Sink into sleep.
Tonight,
We're going for deep sleep.
The kind of sleep where your body actually restores itself.
Where hopefully you wake up and you feel like you've actually rested.
We're going to release the need to force anything right now.
We are going to allow and create the conditions for rest.
Give yourself a moment to make yourself comfortable.
Permission to be on your back,
Your side,
Curled up.
Perhaps like a starfish spread out.
There's no right or better way.
Take a breath in through your nose and let it out through the mouth with a sigh.
And release the exhale.
Now,
Just allow your breath to be.
It's natural,
Everyday rhythm.
Gently close your eyes if they are not already closed.
And of course,
If you need to open them at any point,
That's fine.
They'll close when they are ready.
A gentle reminder you have nowhere to be and nothing to do.
Let me repeat that.
You have nowhere to go and nothing to do.
Let's start the body scan and we will begin at your feet.
Notice your feet.
What do you notice about your toes,
The soles of your feet or your heels?
Your ankles.
Moving now to your ankles.
What sensations do you notice in your ankles?
Are they loose and soft?
Do you need to move them at all or just let them be?
Relax your feet and soften your ankles.
And now move up to the calves.
Let your calf muscles release.
Do you notice the bend in your knees?
Any sensations behind the knees?
Or in the kneecaps,
The tops of the knees,
The sides of the knees?
Anything at all that you are noticing now?
Your thighs.
Allow the weight and the volume of the thighs to soften.
Let them be heavy.
Let them be supported by the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold attention from the day.
Can you release the stress?
Even the stuff we don't even realize we're carrying.
Can you let your hips widen just a little?
And let them settle into the support of the bed.
From your hips all the way down to your toes.
Feel your lower body getting heavier,
Sinking.
The bed is supporting your lower body.
Your thighs,
Once again.
Your thighs,
These big strong muscles can soften now.
Let the weight and the volume of the thighs soften.
And feel the support of the bed.
Notice your hips,
Your pelvis.
This is where a lot of us hold the tension from the day.
We may be holding stress or worry.
Maybe we're holding stuff we don't even realize we're carrying.
Can you let your hips soften just a little,
Just enough?
Let them settle into the mattress.
From your hips all the way down to your toes,
Your lower body is getting heavier.
Release.
Soften and sink into the support of the bed.
Bring your attention now to your lower back.
A lot of us carry pain or tightness here.
We're simply noticing.
Any sensation in the lower back?
Maybe there's a sense of ease.
Maybe there is constriction and tightness there.
Just bring your attention to whatever it is you are experiencing now in the lower back.
Your belly.
Let your belly be soft.
Notice any movement.
Does the belly rise with the inhale?
Does it fall with the exhale?
Without trying to control it,
Allowing your belly to be soft.
Allowing your body to rest.
As you keep your breath natural,
You might gently notice the belly.
The belly.
And then you might notice the ribs with a gentle in and out.
Notice if the ribs move out to the sides.
Your chest.
Your rib cage.
Simply noticing.
And returning to the support of the bed.
Your mid-back.
And now your upper back.
Depending on whatever position you're in,
Can you note if your mid-back or your upper back is in contact with an additional pillow or is it pressing into the bed?
Feel the contact between your body and the mattress.
Feel that connection.
Feel that support.
Let's pause to check in.
You might notice your mind wandering.
That's normal and natural.
Minds wander,
It's what they do.
And when you notice,
Gently bring your attention back to your body.
No frustration.
No judgment.
Just returning your attention back to the body.
We're now at the shoulders.
You may notice tension.
You may notice holding.
You don't have to hold your shoulders any longer.
Let there be more space between the ears and the shoulders.
Let them drop.
Let them move away from your ears.
Allow the shoulders to melt.
You might notice your shoulder blades spreading a little bit wider on the bed.
Notice the position of your arms.
No need to change anything.
Just notice what's there for you.
Scanning from the shoulders,
Upper arms,
Hands,
Might be a bend in the elbows,
Wrists,
Heel of the hand,
Palms of the hands,
Finger pads.
What do you notice as you as you allow and permit the arms to rest exactly as they are?
As you bring your attention to your hands,
Let your palms open.
You don't need to hold on to anything right now.
And your neck.
Your neck has been working all day holding up your head.
Let it soften now.
Feel your head heavy on the pillow.
Your neck can stop working to hold up your head.
Allow and permit your neck to rest.
What sensations do you notice when you allow and permit the neck to soften?
Feel the back of your head on the pillow.
Notice the support of the pillow.
Now we move to the face and the muscles of the head.
Your jaw.
A lot of us clench without even knowing it.
So let your jaw go slack.
Let your teeth part lightly.
Now we're moving towards the jaw.
A lot of us clench without even knowing it.
Let your teeth part slightly.
Let your tongue drop from the roof of the mouth and let it rest and be soft and heavy in your mouth.
Even your lips can slightly part.
Just resting.
Your cheeks,
Let them be soft and heavy.
Notice the area around your eyes.
This is where we hold strain from screens.
This is where worry lines and tension is held.
This is where worry lines are and tension.
Now move to the area around your eyes.
This is where we hold so much strain from screens.
We might hold worry here.
You might notice tension.
How can you let the muscles around your eyes relax just enough to permit some rest?
Now moving to your forehead.
Smooth it out.
Let go of any tension between your eyebrows.
Your temples are soft.
Even the area around your forehead,
Around the ears and the back of the scalp.
Let any subtle tension there just dissolve.
Your whole face is soft.
Your whole face is resting.
A few affirmations for you right now.
My body is safe.
My mind can rest.
I'm exactly where I need to be.
As we deepen our full body awareness,
Give your whole body attention from the top of your head all the way down to your toes.
Surrender the weight of your body into the support of the bed.
A few gentle reminders.
The bed is holding all of you.
You may notice the sensations of the blankets and the pillow,
The mattress.
They're supporting you completely.
You can just allow and permit rest to be present now.
With the next exhale,
Let it be a little more elongated.
Notice how that feels.
With the next exhale,
Sigh out the mouth.
A few more affirmations.
The day is over.
I have done enough.
My body knows how to sleep.
I don't have to solve anything tonight.
Deep sleep is my body's natural state.
I'm moving toward deep sleep now.
I am safe.
I'm ready to rest deeply.
Let's continue with a visualization.
Imagine yourself sinking deeper and deeper into the most comfortable bed you've ever been in.
With each breath out,
You allow and permit your body to sink in a little more.
You are beginning to notice the layers of comfort.
You might notice more ease in the body,
More layers of softness,
More layers of safety.
Perhaps you might visualize sinking into warm sand or being wrapped in the softest blanket.
Whatever feels right to you,
Just allow some space to imagine yourself fully relaxed,
Completely safe,
And melting into the bed.
This is your body's time,
Your brain's time to rest.
You can feel yourself getting closer.
Your thoughts are getting quieter.
Deep sleep is available.
You're almost there.
You are resting.
And you are safe.
We're going to move into one more full body scan.
Noticing the words,
Feeling into the body,
Just noticing.
Your feet,
Your chest,
Breathing.
Your shoulders,
Your face,
Peaceful.
Your whole body sinking.
There's nothing left to do.
Your only job now is to rest.
Let go.
Sleep is here.
Deep,
Healing,
Restorative sleep.
You might drift off during this meditation or right after the meditation.
Either way,
Your body knows what to do.
Sink into sleep.
