Hi and welcome to this daily dose of preparing for sleep.
Today I'll be guiding you through a body scan wind down to help you relax and fall asleep.
Start by lying down comfortably on your back,
Allowing your arms to rest gently by your sides and your legs to fall naturally.
Close your eyes and take a deep breath in and then slowly exhale.
Feel your body begin to settle and relax as you take another deep full breath in and let it all go.
Let each exhalation carry away tension,
Worries or thoughts from the day.
Now we'll begin a gentle journey through your body,
Turning off each part one by one,
Inviting them to fully rest and relax.
Bring your awareness down to your toes,
Wiggle them gently,
Then let them be still.
Imagine each toe softly relaxing and letting go.
Now let that feeling of calm spread across the soles of your feet and around your ankles.
Let your entire foot feel heavy,
As if it's melting into the bed beneath you.
With each breath,
Feel your toes and feet relaxing more deeply and allow them to switch off for the night.
Next,
Move your attention up to your calves and shins.
Notice any tension in your lower legs and with a soft exhale,
Allow it to release.
Feel your muscles soften and relax,
Letting go of the day's energy.
Let your calves grow heavy,
Feeling like they're gently sinking into your bed,
Fully relaxed and ready to rest.
Now shift your focus to your knees.
Allow any tightness around your knees to melt away.
Move up to your thighs and feel the weight of these large muscles begin to release.
Let them soften,
Relaxing fully,
And imagine them sinking into the bed.
With every breath,
Feel this relaxation deepen,
As if your legs are powering down,
Preparing for a peaceful sleep.
Now bring awareness to your hips and lower back.
Allow them to let go of any tension they might be holding.
Feel them gently settle and relax,
Releasing any tightness.
Imagine them sinking deeper into the mattress,
As you exhale slowly.
Your lower body is now relaxed,
Still,
And peacefully resting.
Move up to your abdomen and feel it gently rise and fall with each breath.
Imagine any tension in your stomach,
Softening and releasing.
Let your stomach feel soft,
Calm,
And at ease.
Bring your attention to your chest,
Noticing the rhythm of your breathing.
Feel your chest gently relax as it moves with each breath.
Allow your heart to rest,
Beating softly,
Rhythmically,
Calmly.
Shift your focus to your shoulders.
Let them release any tension,
Allowing them to drop softly into the bed,
Feeling warm and relaxed.
Now move down each arm,
From the top of your shoulders to your elbows,
Wrists,
And finally,
Your fingers.
Feel each part of your arms grow heavy,
Relaxed,
As if they are switching off one by one.
Let your fingers relax completely,
Resting with ease.
Now bring awareness to your neck.
Feel any tightness in your neck or throat soften and melt away.
Let your head rest comfortably on your pillow,
Knowing there is nothing you need to hold up.
Let your head rest comfortably on your pillow,
Knowing there is nothing you need to hold up.
Let your head rest comfortably on your pillow,
Knowing there is nothing you need to hold up.
Let your head rest comfortably on your pillow,
Knowing there is nothing you need to hold up.
Release and let your eyes settle into a soft,
Restful position.
Allow your forehead to relax,
Feeling smooth and peaceful.
Move up to the very top of your head,
Letting any last bit of tension dissolve and release.
With your whole body relaxed,
Feel the heaviness of sleep settling over you.
Every part of you is now at ease,
Slowed down,
And ready to rest.
Let your breath continue to flow softly,
Naturally,
Gently guiding you into deeper relaxation.
Feel a warm,
Gentle sensation wrapping around you,
As if you're being held in a cozy,
Protective cocoon.
Let go completely now,
Drifting into the quiet space of rest,
Feeling each breath take you deeper into calm,
Deeper into peace,
And deeper into sleep.
If you're still awake and wish to continue deepening your relaxation,
You can practice a gentle breathing pattern known as 4-7-8.
This technique is particularly effective for calming the mind and preparing the body for sleep.
Just 10 cycles of this breathing pattern can help you drift into a state of deep relaxation.
Here's how it works.
Inhale softly through your nose for a count of 4.
Feel your belly and chest gently rise as the air flows in.
Hold your breath for a count of 7,
Allowing the air to settle deeply in your lungs.
Then exhale completely through your mouth for a count of 8,
Making a soft whooshing sound as you release the breath.
Let's try this together.
Inhale through your nose,
2,
3,
4.
Hold,
2,
3,
4,
5,
6,
7.
Exhale gently through your mouth,
3,
4,
5,
6,
7,
8.
Repeat this rhythm at your own pace for as long as it feels comfortable.
With each breath,
Feel your body sinking deeper into the softness of your bed,
Your mind growing quieter,
Your whole being at ease.
When you're ready,
Simply let the breathing fade into the background,
Allowing sleep to gently carry you away.
Good night,
And may your dreams be peaceful and restorative.
