Body Scan Deep Sleep Meditation

Hi,

My name is Tawana Antoinette In this meditation we're winding down with a full body scan To begin sit in a comfortable position with your back straight or you can lie down Take a deep breath into the lungs and breathe out Notice the parts of your body that are tense.

Where are you carrying tension and stress?

Keep breathing in and out On the in-breath,

Breathe in peace On the out-breath,

Exhale stress Relax the forehead Unknit the eyebrows Relax your cheeks and your jaws And let the tongue drop in the mouth Keep breathing deeply in and out In-breath,

Invite peace.

Out-breath,

Release stress Soften the muscles in your neck and shoulders Drop the shoulders and allow them to relax Bring this relaxation further down the body And relax the arms and fingers Remember to maintain your deep breaths Soften the muscles in the abdomen and your back Let go of any stress you're holding here in the spine and the abdomen Deep breath in,

Deep breath out Relax the thighs and the legs Let that relaxation roll down from your thighs to your knees To your legs And then to your toes Relaxing the toes and the feet Observe the way your body feels While you maintain your breathing If your mind wanders,

Guide your focus back to your breathing Focus on the breath Notice any sensations you're feeling in the body You may feel calmer or more relaxed Let yourself fall deeper and deeper into a state of tranquility You deserve to be at peace Stay here for a minute in the present As we come to the end of the meditation Relax your body once more From the crown of your head to the sole of your feet Releasing any leftover stress you're storing in the body Bring your awareness back to the body by wiggling your toes Slowly open your eyes as you come back to awareness Take this peace with you wherever you go after this meditation Thank you for listening