Body Scan Meditation For Relaxation And Sleep

Hello and welcome to today's meditation.

My name is Emilia Garth and I'll be guiding you through the experience.

For this meditation,

Please bring yourself into a comfortable reclined position.

Perhaps you're laying in your bed.

Usually when we meditate,

It's best to have our spine vertical,

Rooting down,

And with our crown reaching for the sky.

But at this moment,

Give yourself permission to rest.

Give yourself permission to simply lie down and begin relaxing.

And because this is a meditation to prepare you for sleep,

Please take all the time you need and move slowly as you accommodate for your maximum comfort during and after this meditation.

If you need to pause the meditation to accommodate pillows or blankets or whatever it is that makes you most comfortable,

Please pause it now.

We'll wait for you and when you come back,

We will continue.

Now that you're comfortable,

Let's settle in with one beautiful breath in through the nose and slow release through the mouth.

Try to maintain a very slow breath.

Now breathing in and out through the nose.

At this time,

I'd like for you to bring your awareness,

Your focus,

To the crown of your head.

Begin feeling a warm,

Comforting sensation there.

And along with that sensation is a beautiful,

Glowing gold light.

This golden glowing light is a light of love,

Is a light of comfort,

And is a light of relaxation.

Every place that this light touches,

You feel love,

You feel comfort,

And you allow yourself to relax.

Allowing this light to penetrate your mind.

Any thoughts of worry are bathed in this light,

Turning to love.

Any discomfort is bathed in this light.

Any nervousness and anxiety is bathed in this light.

And you feel this warm,

Comforting sensation from the crown of your head.

Beautifully dancing its way,

Shining its way.

Now reaching your forehead,

Softening,

Releasing any tension,

Any worry from your forehead.

Maintaining that peaceful and slow breath in and out through the nose.

This light travels down to the muscles of your cheeks,

The muscles of your jaw.

Softening,

Relaxing your jaw.

Relaxing and softening the muscles around your lips.

You are bathed in gold.

And this gold is love.

This gold is comfort.

This gold is you.

Knowing that you are safe,

You are secure.

And you can relax.

This light continues down your throat,

Painting its way.

Slow,

Peaceful breaths in.

Slow,

Peaceful out.

And this light slowly travels down to your shoulders,

Softening your shoulders,

Broadening your collarbone,

Releasing the burdens,

Any stress,

Any weight that you have been feeling in this region.

It simply melts away with this golden light that you are able to receive all through your body.

And this beautiful,

Divine light continues traveling down.

First it goes down the heart side,

Down the left side,

Traveling and softening your left biceps,

Your left triceps,

Allowing the muscle to just fall off the bone.

Relaxing your left elbow,

Relaxing your left forearm,

Relaxing your left wrist.

And one finger at a time relaxes.

The pinky finger relaxes.

The ring finger relaxes.

Your middle finger relaxes.

Your index finger relaxes.

And your thumb relaxes.

And your palm is open,

Filling,

Radiant with this golden light.

When this light reaches all of the tips of your fingers,

It circulates back up your arm,

Sweeping out any residual stress or tension.

And any of that tension that it finds leaves your body with your next exhalation.

This beautiful light crosses through the center of your chest.

And now it does that same work slowly and lovingly dancing its way down your right arm.

You can feel your right biceps relax,

Your right triceps relax,

Your right elbow,

Your right forearm,

And you notice your right pinky relax.

You allow your ring finger to relax.

You invite softness into your middle finger.

Relax.

Your index finger relaxes.

And your thumb falls open.

And you see and you feel your right hand glowing with this loving,

Comforting,

Golden light.

And when this light reaches your fingertips,

It circulates back up your arm,

And it sweeps out any residual tension,

Any nervousness,

Any anxiety that you had been holding on to.

And that leaves on your next exhalation.

Maintaining that slow breath in and out through the nose.

Feeling waves of relaxation flow through your body with each breath.

And staying connected,

Welcoming that golden light as now it spirals through your torso,

Dancing around and dancing through all of your vital organs,

Bringing harmony,

Bringing health,

Bringing comfort where there was discomfort,

Bringing balance where there was imbalance,

Bringing optimal health to each and every essential part of you.

Giving yourself the gift of a few more slow,

Deep breaths here of golden light.

And now this golden light travels to your hips.

And once again,

We'll start on the left side as it dances through you,

Relaxing,

Softening,

Comforting your quadriceps,

Your hamstrings,

Flowing over and through all your muscles and bones,

Bathing them,

Giving them love to all the delicate yet essential parts of your knee,

Your kneecap,

Your meniscus,

All the tendons and ligaments bathed,

Nourished,

Loved,

And comforted.

This golden light continues through your shin,

Your calf,

Your ankle,

Slowly,

Methodically,

And lovingly.

You feel it,

You allow it,

And you welcome it.

It travels over the top of your foot,

Through the arch in your foot,

Blessing,

Saluting,

Honoring,

Loving your heels,

Your toes,

Every little joint,

Every little ligament and tendon.

And when this loving golden light reaches the tips of your toes,

It circles around and it comes back up your leg,

Dancing,

Singing,

And painting a message of relaxation,

Of comfort,

And of love inside and out.

And now your entire left side and your entire torso is luminous,

Radiant with love and optimal health.

From here,

The light dances around over to the right side,

Ready to nourish,

Ready to sing its message.

And you allow the relaxation with slow,

Deep breaths.

The light begins with your right hip,

Softening,

Opening,

Relaxing,

Comforting.

It travels down the right quadriceps,

The right hamstring,

All of the delicate parts of your knee,

Showing love,

Tenderness,

Relaxation,

Nourishment.

It travels down the front and the back of the bottom part of your leg,

Your shin,

Your calf,

Into your ankle.

Slowly,

It doesn't miss any part of you.

Your entire being is receiving all of this love.

And the fuel for this love is your breath,

And your loving awareness,

Your patience,

And your ability to receive fiber by fiber of your being,

This message,

This light of love.

The light continues to travel through your heel,

Passing over the top of your foot,

The sole of your foot blessing your arch,

Relaxing,

Comforting,

And one toe at a time,

Softens,

Relaxes.

Your big toe,

Your second toe,

Your middle toe,

Your fourth toe relaxes,

And your pinky toe feels the most relaxed you have ever felt in your life.

And when this golden light reaches the tips of your toes,

It spirals back up your right leg,

Lovingly collecting any residual tension,

Taking its time.

And as it travels up your leg,

It brings with it any anxiety,

Any pain,

Any suffering,

Any old injuries,

And your body releases these with your next exhalation.

And now,

Within your body,

There's peace,

There's harmony,

There's comfort,

And there is love for you,

From you,

Within you,

And around you.

Let's stay here for a few more slow,

Peaceful breaths,

Seeing this golden light,

Witnessing it glowing within us,

Emanating from us.

Every breath,

It glows brighter,

And every breath,

We see it surrounding us.

It is within us,

And it is around us,

And our breath is the subtle fuel for this process.

If you still feel any tension or any anxiety,

Please return to the beginning of this meditation,

And take your time to listen to it again and again,

Slowly inviting and welcoming this golden light,

Which you so deserve.

Thank you for joining me,

And may you always remember that peace is only a few slow,

Deep breaths away.