Welcome to step 5 to getting a better night's sleep.
Boy oh boy,
If you've got through steps 1,
2,
3,
And 4,
5 is going to be a breeze.
Tonight we're going to scan our whole body,
The front of our body,
The back of our body,
The right,
The left,
The spine,
The up,
The down because every day we take on so much and at night it's our turn to take it off so we can get a better night's sleep.
So if that's something you're ready and you're ready to get it done and get into then let's get it done.
Now I'd like you to find a nice spot to get comfortable.
Once you found that space,
Take a nice slow inhale in and exhale out,
Allowing for yourself to soften and just gently get into the place where you are.
Inhaling in through the nose and exhaling through the mouth.
As you allow yourself to start to become aware of your body and what you feel inside of it,
Taking a nice slow inhale in and exhale out.
We start off by bringing our awareness to the front of our face,
Our eyebrows,
The front of our nose,
Our cheek,
Our chin.
What does the front of my face feel like?
As you take a nice slow inhale in and exhale out,
Allowing yourself to soften and just notice what the front of your face feels like.
Bringing that awareness down into the throat,
The upper part of the chest,
The torso,
Down both biceps,
Into your forearms and fingertips,
Down into your hips.
As you slowly,
Slowly take a nice slow inhale in and exhale out,
Allowing yourself to gently focus and feel into the front of the thighs,
The front of your knees,
Your shins and all the way down to the tops of your feet.
As you just begin to notice what the front of your body feels like,
From the front of your face,
Chest,
Torso,
Arms,
Legs and feet.
Taking a nice slow inhale in and exhaling out,
As we release into the front of the body.
Next,
We begin by bringing our awareness to the back of our head.
What does the back of the head feel like?
The back of your neck and your shoulders,
The upper part of your back,
Slowly moving down towards the lower part of your back and just taking a nice slow inhale in and exhale out,
As we notice into the back of our thighs,
Behind our knees,
Our calves,
All the way down to our heels.
Gently feeling and noticing in the back of the body,
From the head,
All the way down to the heels.
Taking a nice slow inhale in and exhale out,
As we bring our awareness next to the right side of the body.
Noticing the right eye,
The right side of the nose,
Chin and cheek and slowly bringing that awareness around the right ear to the back of the right of the head.
Gently noticing the right side of the body,
As we take a nice inhale in and as we exhale out.
Allowing ourselves to notice the right side of the neck,
Shoulder,
Upper right side,
Down the right back,
The front of the right torso,
Into the hip and the thigh area.
As you take a nice slow inhale in and exhale out.
Noticing down the right leg,
Past the knee,
The calf and the shin and bring your awareness all the way down to the bottom of that right foot.
As we take one more nice inhale in and exhale out.
Just noticing down the right side of that body.
Next we take a nice inhale in and we exhale out.
Bring our awareness to the left side.
The left eye,
The left side of the nose,
Cheek and chin.
And slowly moving that awareness around the left ear to the back of the left of the head.
And we slowly bring that awareness down the left neck and left shoulder.
As we take a nice slow inhale in and exhale out.
Allowing ourselves to notice into the left shoulder,
The upper part of the left of the back,
Down the left torso,
Into the left hip.
As we take one more nice inhale in and exhale out.
Noticing down through the left thigh,
The left knee,
Shin and calf.
All the way to we've reached the bottom of that left foot.
Taking a nice slow inhale in and exhaling out.
As we all just notice the left side of your body.
Nice deep inhale in and exhale out.
Next we bring our awareness to the tops of our head.
As we begin to notice what the top of the head feels like.
Inhaling in and exhaling out.
We finish up by bringing our awareness to the bottoms of our feet.
Taking a nice inhale in through the nose and exhaling through the mouth.
As we gently notice and feel into the bottoms of the feet.
We bring our awareness back to the top of our head.
As we notice down our spine all the way to our tailbone.
Feeling throughout our whole body.
As we take a nice slow inhale in and exhale out.
Allow for yourself to continue to notice and feel into the body as you continue your journey inward.
Until the next time,
We'll see you later.
