Hi love,
I'm Winnie and I'm a Somatic IFS Life Coach that will be guiding you through this body scan meditation to help you relax deeply and prepare for a restful sleep.
Begin to find a comfortable position lying down or reclining and just gently close your eyes and begin to take a slow deep breath in,
Exhaling with a sigh,
Let's take two more inhale,
Exhale through the mouth,
And last one deep breath in,
Sighing everything out,
Allowing yourself to release the day and softening into this present moment.
With each breath,
Can you let your body become heavier as if sinking into the surface beneath you,
Perhaps noticing the weight of gravity like a safe weighted blanket overtop of you.
Now begin to bring your awareness to the top of your head,
Imagining a warm gentle wave of relaxation beginning to flow down from the top of your head,
Washing over you like a soft golden light.
This relaxation washes over your forehead,
Your eyes,
Softening the space between your eyebrows,
Allowing your eyelids to feel heavy and relaxed,
On your cheeks,
Your ears,
Your nose,
Till it reaches your jaw and your mouth,
Helping you unclench your jaw,
Relax your tongue,
And perhaps letting your lips part slightly.
This wave of relaxation is slowly going down your neck,
Reaching your shoulders,
With each breath releasing any tension in your neck and shoulders,
Melting away the tension with each breath,
Allowing your awareness to go into your arms,
Feeling this warmth moving down your arms,
Through your elbows,
Your wrists,
The top of your hands,
The palm of your hands,
Allowing your fingers to soften,
For gently bring this golden relaxation of awareness into your chest and your heart,
Breathing gently into your chest,
Noticing the natural rise and fall,
And if there is any tension,
Just invite it to release as you bring your attention now to your belly and your lower back,
Allowing your belly to be soft and natural,
And feel your lower back releasing any tightness,
Bringing your awareness now to your hips,
Your sitting bones,
Your legs,
Allowing your hips to feel open and relaxed,
Softening your thighs,
Your knees,
Your calves and your ankles,
Finally bringing your awareness to your feet,
Feeling this warmth and relaxation flowing all the way to your toes.
Now imagine yourself wrapped in a cocoon of soft,
Safe,
Healing light,
And with every breath you sing deeper and deeper and deeper into peaceful relaxation.
If any thoughts arise,
Simply notice them and let them drift off like clouds in the sky.
Whenever you're ready,
You can allow yourself to gently drift off into a natural,
Deep slumber.
