Good evening,
This meditation will help you fall asleep using a simple yet effective body scan.
So find yourself lying comfortably in your bed all tucked in and let's begin.
Gently close your eyes,
Let's take a deep breath in slowly breathe out,
Let out some of that tension that you may be holding on to.
Now together,
Before we even begin the body scan,
Let's let out a big yawn.
Just let out a big yawn.
Nice,
Now find your present moment,
Notice how the bed feels,
How comfy you feel,
The temperature in the room,
The darkness and begin by just noticing,
Paying attention to the very top of your head,
The crown of your head.
Just notice its existence,
Notice it being there.
Now take note of your forehead and relax your forehead,
Relax your eyebrows,
Relax your eyeballs,
Relax your nostrils,
Relax your jaw.
Notice the left side of your face,
Now the right side of your face,
Now notice your whole face.
Notice your chin,
Notice the back of your head,
Now take note of your neck,
How does your neck feel,
How is it positioned?
See if you can relax your neck a little,
And notice its shape,
Notice everything about it.
Now relax your right shoulder,
Relax your right bicep and triceps,
Your right elbow,
Your right forearm,
Your right wrist,
And your right set of fingers.
Make sure your whole right arm is now fully relaxed.
Just notice your right arm,
How it feels as it sinks deeper into the bed.
Now notice your left arm,
Your left shoulder,
Just relax your left shoulder,
Relax your left bicep and left triceps,
Relax your left elbow,
Relax your left forearm,
Relax your left wrist,
The palm of your left hand,
And relax your left set of fingers.
So now the entire arm on your left side is fully relaxed.
Notice your chest for a moment,
Notice how it moves when you breathe,
Just notice the sensations of your breath as your chest expands and contracts with each in and out breath.
Now relax your right chest,
Relax your left chest,
Relax your whole chest now,
Relax your shoulder blades,
Relax your belly,
Relax your lower back.
Notice how your belly moves a little when you breathe,
How it inflates a little like a balloon and then deflates when you breathe out.
Just relax your abdominal muscles,
Relax your hips,
And your pelvic region.
Just pay attention to your pelvic area,
See any energy flowing there or any sensations,
Become aware of them.
You don't have to change anything,
You're just observing at this point.
Now notice your right thigh,
The top of your leg,
Just notice it,
How it feels,
Its shape,
And notice your right hamstring,
Notice how that feels.
Notice its shape,
And how it feels lying against the bed.
Now relax your right thigh and hamstrings and your right leg,
Just let it relax.
Relax your right knee,
Relax your right calf,
And your right shin.
Notice your right ankle,
Notice how it feels,
Any sensations coming from there.
And if you can just relax your right ankle,
Take note of the sole of your foot,
Your right foot,
How does it feel?
What shape is it?
See if you can relax it a little.
Become aware of your toes,
All five of them.
Relax your right toes,
Your whole right leg and foot,
Is fully relaxed.
Now take note of your left thigh,
Notice how it feels.
Take note of the shape of its,
Notice your left hamstring,
How it feels lying against the bed.
Now relax your left thigh and your left hamstring.
Relax your left knee,
Relax your left calf,
Your left shin.
Notice your left ankle,
Notice how it feels.
Just observe it and become aware of it.
Now relax your left ankle,
Notice the sole of your left foot.
Now relax the sole of your left foot.
Notice all five toes of your left foot.
Just relax all five toes of your left foot.
Notice your entire left foot,
An entire leg of your left side,
Fully relaxed.
Whole lower body is relaxed.
Notice if any tension has arisen in your upper body.
Just relax your jaw,
And now take note of how your body moves when you breathe.
Notice the movements that come from the breath.
Notice how you're feeling a little,
A little more tired.
Take note of how it feels sinking into your bed even further.
As you slowly fade into a slumber.
Go back to the top of your head,
And notice the top of your head.
Just be aware of it.
Notice the back of your head against the pillow.
How does it feel?
Relax your forehead,
Relax your eyebrows,
Relax your eyeballs,
Relax both your nostrils.
Come aware of your right cheek.
Come aware of your left cheek.
Just relax your jaw now.
And take note of your left ear.
Take note of your right ear.
Notice the back of your neck,
How it feels.
Take note of your throat.
Just become aware of that whole region.
Now see if you can relax your neck muscles.
Just notice your collarbone on the right side.
Notice your collarbone on the left side.
And relax your right shoulder.
Relax your right arm,
Biceps and triceps.
Relax your right elbow.
Relax your right forearm.
Relax your right wrist.
Relax the palm of your right hand.
Relax your right shoulder.
Become aware of the back of your right palm.
Notice your right hand's fingers.
Relax the thumb.
Relax the index finger.
Relax the middle finger.
Relax the ring finger.
Relax the pinky.
Notice how relaxed your entire right arm is now.
Take a deep breath in.
Slowly breathe out,
Feeling even more relaxed now.
Now take note of your left shoulder.
Relax your right arm.
Relax your left shoulder.
Relax your left arm,
Biceps and triceps.
Relax your left elbow.
Relax your left forearm.
Relax your left wrist.
Relax the palm of your left hand.
Notice the back of your left hand's palm.
Relax your left thumb.
Relax your left index finger.
Relax your left middle finger.
Relax your left ring finger.
Relax your left pinky.
Your entire left arm is fully relaxed and take note of that.
Notice how both your arms are so relaxed now.
Notice your right chest,
Its upper part and lower part,
The entirety of your right chest.
Notice how your left arm is fully relaxed.
Notice your left chest.
Just relax both your chest muscles now.
Let it all relax.
Notice your left shoulder blade.
Notice your right shoulder blade.
Now relax both your shoulder blades.
Just notice your chest now as it moves naturally with each breath.
Now take note of your lower back.
See if you can even trace your entire spine.
Become aware of it,
Of its shape.
Take note of your belly.
Notice how your belly moves with each in and out breath,
Ever so subtly and peacefully,
Working for you throughout the night.
Now relax your abdominal muscles.
Let your belly stick out,
It's okay.
Just relax.
Relax your belly.
Notice your left buttock.
Notice your right buttock.
And relax both buttocks.
Relax your bum.
Notice your pelvic region.
And just relax your pelvic region.
Notice your left thigh and your left hamstring.
And your inner thigh and your outer thigh.
Notice the whole bit.
Relax it even further.
Relax your left hip.
Relax your left knee.
Relax your left calf.
Relax your left shin.
Relax your left ankle.
Notice your left heel.
Notice how it feels against your bed.
Notice the sole of your left foot.
The shape of it.
Any sensations.
Just relax the sole of your left foot now.
Become aware of your left toes.
And relax your left toes.
Now notice your right thigh and right hamstring.
Your right inner thigh and your right outer thigh.
Just becoming aware of that whole limb.
Now relax your right thigh.
Relax your right knee.
Relax your right calf.
Relax your right shin.
Relax your right ankle.
Notice your right heel and how it feels.
Take note of any sensations coming from your right heel.
Just relax the sole of your right foot.
Now become aware of your right toes.
And relax your right toes.
Your whole body is now fully relaxed.
Just focus on your breath now.
Notice how peaceful you feel.
Notice how it is manifested in the breath.
You're feeling so tired.
So peaceful.
Ready to fall asleep at any moment.
Sinking even further into your sheets.
Into your mattress.
Surrendering to the night ahead.
You've had a long day and now it's time for you to relax.
Just keep focusing on your breath.
Notice how it feels when you breathe.
You don't have to do anything more.
Just breathe.
