Close your eyes,
And invite your body to settle.
The nighttime has come,
And your body is ready for deep rest.
Notice its warmth,
Its desire to slow down.
Even, steady breaths.
Stay here with your breath,
And let each exhale,
And relax you further.
So Let’s Begin…
NIGHTTIME BODY SCAN SLEEP MEDITATION SCRIPT
Now bring your attention to the bottoms of your feet.
Feel them tingle gently,
The tops of your feet,
And your ankles.
Imagine them melting into your bed,
As you breathe.
Feel the warmth travel up your legs.
Relaxing your knees,
Softening your body,
And calming you.
Feel the gentle tingling on the bottom of your back.
And as your breathing slows even more,
Feel your lower back soften,
Then your middle back,
Your upper back,
And your shoulders.
Feel your entire back melt into your bed.
Feel the warmth gather in your belly,
Feel it slowly move up to your chest,
Relaxing your heart,
And your neck.
Breathe and relax,
Breathe and release.
Now bring your attention to your shoulders.
Let them drop and relax.
And feel the warm energy descend down to your elbows,
And your fingers.
Feel your arms melt into your bed,
Relaxing you even further.
Notice the warmth of the night,
Gathering on your neck,
Feel it rise up onto your chin,
And your forehead.
Relaxing you deeply,
Releasing the day,
And calling you into deep sleep.
Feel the gentle warmth on the crown of your head,
Gathering up any thoughts,
And emotions left in your body,
And releasing them from you on your exhale.
Watch them dissolve into the night,
As your body softens further into the gentle arms of sleep.