Bedtime Body Scan For Restorative Sleep

Welcome to this relaxing body scan meditation.

Slowly take a moment now to adjust yourself so that you're feeling nice and comfortable.

Taking a deep breath in and as you exhale let your eyes gently close.

Taking a moment now just to take a few deep breaths.

Breathing in deeply through the nose.

And for the next few breaths as you exhale,

Sigh it gently out through the mouth.

Breathing in through the nose and sighing out through the mouth.

And as you sigh the breath out through the mouth,

Just feel your body slowly start to relax even more.

Now bring your attention to the top of your head,

Focusing on any sensations that you might be feeling there.

Now imagining a gentle wave of relaxation is about to make contact with the top of your head.

And this wave of relaxation starts to eliminate any tension or any worry.

Allow this gentle sensation to move across your head,

Letting the forehead relax and melting away any anxiety you might be holding there.

Now noticing your jaw,

This is a place in the body that we often hold on to tension without realising it.

Let your jaw relax,

Let the tongue rest gently in your mouth.

Let this wave of relaxation move down to your neck,

Take a moment to notice how the neck is feeling.

Let the neck relax.

Move your attention down to your shoulders,

Our shoulders can hold on to so much of our daily stress.

Let's just give them time to let go,

Letting the shoulders drop away from your ears,

Allowing them to slowly sink towards the floor.

Move your attention slowly down to each arm,

All the way to the end of each of your fingertips.

Feeling this gentle wave of relaxation calming all the muscles in your arms and your fingers,

Letting your fingers become completely loose.

Let the relaxation flow now into your chest,

Feeling the breath moving in and out of the chest,

Expanding your lungs with your breath and with each breath allowing your chest to release even more.

Now start to become aware of your stomach,

Pay attention to the breath moving in and out of the belly,

Slowly rising with your inhale and letting go with each new exhale.

We often hold on to fears in this area of the body,

Just let them go,

Taking a deep breath and letting your body exhale them all out.

Now allow the wave of relaxation to move into the back,

Feeling your back as it presses against the surface that you're lying on.

Just see if you're feeling any tension here,

Feel this deep relaxation melting any of this tension away.

Feel the wave of relaxation now as it moves into your pelvis and your hips,

See if there are any sensations,

Any anxiety or tension that you might be holding here.

And as you breathe,

Just let go and let it take you deeper into a state of relaxation.

This slow calming relaxation can help your body to let go.

Allow your focus now to move down each leg,

Let the thighs relax,

Let the knees relax,

Let the calves relax and let the ankles relax.

Your legs have been taking you to so many places over the years and they deserve to fully let go and relax.

Let this wave of relaxation move all the way to your feet and to the tip of every toe,

Taking away any physical tension that might be holding you back from feeling your best.

Take a moment now just to notice how completely relaxed your entire body feels.

If you still have any areas now that you can feel any tension,

Just take a deep breath and allow the exhale to go to those areas using the deep inhale and the deep exhale.

Allow those areas to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.

Allow the exhales to relax even more.