Welcome to your gentle body scan for peaceful sleep meditation.
I'm thrilled you're here to take this time for yourself.
Tonight we'll engage in a gentle body scan designed to relax each part of your body and prepare you for a restful night.
Make sure you're in a comfortable position in your bed lying on your back with your arms at your sides and your legs naturally apart.
When you're ready,
Gently close your eyes and let's begin our journey towards relaxation.
Let's start with a deep breath in.
Inhale slowly,
Filling your lungs completely.
Now hold that breath for a moment and exhale,
Letting go of all the tension.
Let's do that again.
Inhale,
Hold and exhale.
Feel your body sinking deeper into relaxation with each breath.
Allow your breathing to return to its natural rhythm and as you do,
Notice the natural calm spreading through you.
We'll begin our body scan at the very top of your head,
Bringing your awareness to the crown of your head.
Notice any sensations here.
You may feel a tingling,
Warmth or perhaps nothing at all.
Whatever you feel,
Just observe it without judgment.
Now,
Take a deep breath in and as you exhale,
Imagine any tension in this area simply melting away.
Shift your focus to your forehead now.
It's common to hold a lot of stress here.
Breathe into this space and as you breathe out,
Let the muscles of your forehead smooth and relax.
Lower your awareness to your eyes now.
Gently allow your eyelids to become heavier.
Relax the muscles around the eyes and across your cheeks.
With each breath,
You feel more relaxed,
More at ease.
Move down to your jaw.
If your teeth are clenched,
Permit them to part slightly now.
Continue down to your neck.
Feel the release with each breath as you soften any tightness.
Now,
Bring your attention to your shoulders.
Lift them ever so slightly on your next inhale and roll them back as you exhale,
Releasing all the burden of the day.
Let this wave of relaxation travel down your arms all the way to your fingertips.
Feel each muscle relax as if your arms are heavy and sinking into the bed.
Focus on your chest and stomach.
Breathe into these areas and let them rise and fall gently.
With each breath,
You release anxiety and tension.
Feel your back against the bed.
Consciously relax any areas of tightness or discomfort from the top of your spine to the base.
Now,
Let's move to your legs.
From your thighs to your calves,
Allow each section to relax and become heavy.
Lastly,
Focus on your feet.
Relax each toe,
The sole of your foot,
And then the heel.
As you complete your body scan,
Take a moment to feel the weight of your relaxed body.
Notice the calmness,
The ease,
The readiness to sleep.
Keep this peaceful feeling of relaxation as you drift into sleep.
Remember,
This calm and serene state is always accessible to you whenever you need it.
For now,
Rest well,
Knowing you are prepared for a night of deep,
Rejuvenating sleep.
Gently wiggle your fingers and toes,
Bringing a small movement back.
And when you're ready,
Allow yourself to drift off into sleep.
Thank you for joining me tonight.
Sleep well.
Namaste.
