Welcome to this nighttime body scan meditation.
My name is Carly and I'll be guiding you through this practice.
This meditation was created to help you relax your body and mind for a better night's sleep.
If you're ready,
Lie down in your bed and make yourself as comfortable as possible.
Start by letting go of your day and let go of any to-do's you have for tomorrow.
Just settle in and begin to connect with your breath.
Feel the inhales bringing fresh oxygen and immunity through your body.
Let the exhales carry out any stress,
Any tension.
Let it all go.
Notice how your breath moves in and out of your body.
Where do you notice the breath the most?
Is it through your nostrils?
Is it in your chest or your belly?
There's no right or wrong.
Just keep your awareness on your breath.
Now before we begin the body scan,
See if there's anything you need to do to make yourself even one percent more comfortable.
If you have to adjust your positioning or your pillow,
Do that now.
Make yourself as comfortable as possible.
Now that you're feeling cozy in your bed,
Try to relax your body completely,
Surrendering to a few moments of stillness,
To relaxation.
If your mind starts to drift back to any worries or stresses from your day,
Simply invite your awareness back to your breath and to your body.
If you fall asleep at any point,
That's okay.
Try not to resist it.
Tonight as I guide you through your body scan meditation,
I want you to bring your awareness to each part of your body as I mention it.
I want you to feel the energy there.
Visualize that part of your body and then try to relax it completely.
We'll begin at the toes and the feet,
Bringing all your awareness to this part of your body and then commanding it to relax.
Now bringing your awareness to your ankles,
Your calves and knees.
Let them relax.
Bring your awareness to your quadriceps and your glutes.
Feel them supported by your bed and try to soften them.
Relax your lower back and your hips.
If your mind is wandering,
That's okay.
Just bring your awareness back to your breath and back to your body.
Feel your shoulders press against the bed,
Sinking deeper and deeper into your mattress.
Let your arms melt away from your body.
Relax your wrists,
Hands and fingers,
Allowing them to soften.
Relax all the muscles in your face.
Soften your brow,
Unclench your jaw.
And finally relax your head.
Let it become heavy,
Sinking into your pillow deeper and deeper with each exhale.
Your whole body now,
From your toes all the way up to the top of your head,
Totally relaxed.
Feel your breath moving in and out of your body,
Just like a wave of comfort washing over you.
Give yourself permission to completely let go,
To drift off to sleep.
If your mind is still busy,
If you can't sleep just yet,
Don't let this concern you.
Simply repeating in your mind,
Inhale as you breathe in and exhale as you breathe out.
Inhale Exhale Inhale Exhale Keep breathing deeply.
