Welcome to this body scan meditation designed to guide you into deep and restorative sleep.
Find a comfortable place where you can lie down and relax.
Let your body settle into a position that feels restful and supportive.
Gently close your eyes and take a deep,
Calming breath in through your nose.
Hold it for a moment and then slowly exhale through your mouth,
Releasing the stresses of the day.
Allow your breath to find a natural,
Soothing rhythm and let your body begin to relax with each breath,
Becoming heavier and heavier,
Sinking deeper and deeper into the surface beneath you.
Begin to bring your attention to your breath,
Noticing the gentle rise and fall of your abdomen as you breathe in and out.
Inhale to feel the cool air entering your nostrils and exhale to feel the warm air leaving your body.
Turning into this cycle,
Inhale,
Exhale over and over again.
Let your breath be slow and natural.
With each breath,
Imagine you are becoming more relaxed and at ease.
Gently shift your attention to your feet.
Notice any sensations or areas of tension.
Inhale to visualize a warm,
Soothing light at your toes.
Exhale,
Allow this light to travel through your feet,
Relaxing your toes,
The soles of your feet and your heels.
Imagine the light gently warming and relaxing every part of your feet.
Gently allow your attention to float up to your legs.
Feel the weight of your legs against the surface you're lying on,
Heavy,
Sinking.
Inhale to send the warm light up through your calves,
Knees,
Thighs.
Exhale,
Release any tension in your calves,
Knees,
Thighs.
Feel the light relaxing and soothing every muscle and every joint in your legs.
Shift your attention to your hips and pelvis.
Notice any areas of tightness or discomfort.
Inhale,
Imagine the warm light expanding to fill your hips and pelvis.
Exhale,
Let go of any tension in your hips,
Lower back and pelvis.
Feel the light easing any discomfort and relaxing your muscles.
Bring your attention to your lower back and abdomen.
Notice any sensations or areas of tension.
Inhale,
Visualize the warm light moving into your lower back and abdomen.
Exhale,
Release any tightness or discomfort in these areas.
Let the light relax your lower back and gently ease any tension in your abdomen.
Shift your attention to your chest and upper back.
Observe the rise and fall of your chest as you breathe.
Inhale to send the warm light into your chest and upper back.
Exhale to release any tension from your chest,
Shoulders and upper back.
Feel the light soothing your chest and easing any tightness in your upper back.
Draw your attention to your shoulders and arms.
Notice if you are holding any tension there.
Inhale,
Imagine the warm light flowing from your chest down to your shoulders,
Arms,
Hands and fingers.
Exhale,
Let go of any tightness in your shoulders,
Arms,
Hands and fingers.
Feel the light relaxing and releasing tension from your shoulders,
Arms and fingers.
Finally,
Bring your focus to your neck and head.
Notice any sensations or tension in these areas.
Inhale to visualize the warm light moving up from your shoulders to your neck and head.
Exhale to release any remaining tension from your neck,
Jaw and head.
Feel the light relaxing your neck muscles,
Easing your jaw and smoothing over your forehead and scalp.
Now begin to scan your entire body from head to toe.
Notice the relaxation and calmness throughout your body.
Inhale to draw in peaceful,
Restful energy,
Visualizing this energy circulating through your entire body.
And exhale,
Release any remaining stress or tension.
Embrace the sensation of complete relaxation and prepare for a deep,
Restful sleep.
Finally let go and allow yourself to drift into a peaceful,
Restorative slumber.
