Welcome to this guided body scan meditation.
Find a comfortable position whether you're lying on your bed,
A couch,
Or soft surface where you can fully relax.
While you may feel sleepy or notice your mind drifting during this exercise,
The goal is to remain gently aware and present in this very moment.
Now close your eyes.
Allow your shoulders to drop and bring your attention to your breath.
No need to change anything.
Just breathe naturally,
In and out.
Simply notice how your body feels as you settle into stillness.
For this exercise,
See if you can simply observe any sensations without judgment.
Whether you notice warmth,
Tingling,
Heaviness,
Or lightness.
Just allow these sensations to be without labeling them as good or bad.
This is a time to simply notice and be present.
Now gently bring your awareness to where your body meets the surface beneath you.
Feel the points of contact,
The weight of your body,
And the sense of grounding that comes with each breath out.
Now bring your attention to your left foot.
Simply notice any sensations.
Perhaps warmth,
Coolness,
Or a sense of heaviness.
If you don't feel anything,
That's okay too.
Just observe.
Now scan your left calf and thigh,
Letting go of any tension as you exhale.
Shift your awareness to your right foot,
Your calf,
And then your thigh.
Simply notice any sensations that arise,
Letting them be exactly as they are.
Now focus on your stomach.
Notice how it rises as you breathe in and sinks as you breathe out.
There's no need to control your breath.
Just allow it to flow naturally.
With each exhale,
Let your body relax a little more.
Bring your attention to your chest,
Feeling the steady rhythm of your breathing.
Observe how your ribcage gently expands and contracts,
How the breath moves in and out effortlessly.
And if you notice that your mind wanders,
That's completely normal.
Just gently bring your focus back to your breath.
Now shift your awareness to your left arm.
Start at your fingertips,
Moving up through your hand,
Wrist,
And forearm.
Simply notice any sensations,
Whether it's warmth,
Tingling,
Or lightness.
Bring the same gentle awareness to your right hand and arm,
Letting them feel heavy and relaxed.
Allow your breath to guide you,
Releasing any lingering tension with each exhale.
Now bring your awareness to your neck and shoulders.
If there's any tightness or tension,
Simply notice it without trying to change anything.
Allow your shoulders to soften,
Feeling them gently release into relaxation.
Move your focus to your jaw.
Let it loosen,
Letting go of any tension.
Notice your cheeks,
Your lips,
Your eyelids.
Allow the muscles around your eyes to soften and your forehead to smooth.
With each breath,
Feel your entire face relax.
Now bring awareness to the top of your head.
Imagine a wave of calm energy washing over you from the crown of your head,
Down your face,
Your neck,
Your shoulders,
All the way through your body to your feet.
Take a moment to feel your entire body at ease,
Completely relaxed,
Resting comfortably.
Your breath is steady,
Your mind is calm,
And your body is fully supported.
If you're ready for sleep,
Allow yourself to drift naturally,
Resting in this peaceful state.
No need to force anything.
Simply let go,
Knowing your body's recharging and preparing for deep restorative and healing rest.
Take one last deep breath in,
And as you exhale,
Let everything go.
You're safe.
You are relaxed.
You're ready for deep sleep.
Have a good night.
