Hello and welcome to this deep sleep body scan meditation.
Find a comfortable position in bed,
Lying down in a way that feels completely restful for your body.
You don't need to do anything special tonight.
You don't need to fix anything,
You just need to rest.
Let your body begin to settle in and feel the support beneath you.
Feel the weight of your body being held.
Take a gentle breath in through your nose and slowly release through your mouth.
Again breathe in and let it all go.
One more time,
Breathe in and let your breath return to its natural rhythm.
Nothing to control,
Nothing to force,
Just breathing.
Now we're going to guide your body into complete relaxation,
Starting from your feet and moving all the way up to the crown of your head.
Bring your awareness to your feet,
To your toes,
To the soles of your feet,
To your heels.
Just notice them.
Now imagine a wave of warm relaxation washing over your feet.
And this warmth is melting away any tension and any tightness.
Your feet are completely relaxed.
Move this awareness up to your ankles.
Continue moving up to your calves and to your shins.
Feel them softening,
Releasing and relaxing.
Feel that warmth moving up through your shins and your calves.
Continue following that warmth up to your knees,
Softening the back and the front.
Moving up through your thighs,
Releasing and unwinding any tension you may feel.
And all the large muscles of your legs are letting go.
Feel how heavy your legs are now,
Relaxed,
So at ease.
Now bring your awareness up to your hips,
Your pelvis,
And your lower back.
This is where we store so much tension.
Let's breathe into this area and as you exhale,
Let all that tension flow out of you.
Let the warmth move up through your hips,
Through your lower back and release all the tension in this area now.
Your lower back is letting go.
Any tightness,
Any discomfort,
It's all just melting away.
Now we're moving up to our.
.
.
I want you to let it be soft.
Let your tender belly fully release in this place.
You don't need to hold it in,
Just let it rise and fall naturally with each breath.
Feel the warmth surrounding your belly.
It is soft,
Relaxed and fully at peace.
Your chest,
Your ribcage,
Move your awareness here,
Feel it expanding gently with each breath that you take in and releasing with each breath that you put out.
Feel that warmth filling your chest,
Filling your diaphragm,
Relaxing your chest and ribcage.
There's nothing for you to worry about,
There's nothing for you to do but to just relax in this moment.
This awareness to your heart space.
Feel your heart softening,
Opening and releasing anything you may be holding on to.
Feel that warmth moving in to your heart space and letting go of the things that you've kept held there.
Up into your shoulders.
This is where so many of us carry the weight of the world.
Let them drop away from your ears,
Let them be heavy and let them completely release.
We can feel that warmth moving into our shoulders and moving down into our arms,
Down into the wrists,
Into your hands,
All the way down to your fingertips.
Your arms are completely relaxed,
They are heavy and still.
Letting go of the tension,
Focusing on the back of the neck,
The sides of the neck and into your throat.
Our softening,
Accepting the warmth and releasing all tension that is stored here.
Letting it hang loose,
Your teeth do not need to touch,
Let your jaw be heavy and slack.
Your face,
Your cheeks,
Let them all feel that warmth and fully relax.
Feel the eyes,
Fully releasing the tension behind them.
Feel your eyebrows,
Fully releasing any tension they may be holding.
All the tiny muscles around,
Behind and in your eyes,
Just letting go.
Feel your forehead,
Smoothing.
Feel your temples,
Releasing.
Feel your scalp,
Softening.
Feel the warmth throughout your entire face.
Your entire body is now deeply,
Completely relaxed.
Every muscle,
Every cell is at rest.
There's nothing left to do now.
Your body is ready for sleep.
Your heart is at peace.
Let yourself drift into the deepest,
Most restorative sleep.
