Sleep Meditation (3 Hours): Nighttime Body Scan

Meditation for Women

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Close your eyes,

And invite your body to settle.

Breathe deeply.

PAUSE…

The nighttime has come,

And your body is ready for deep rest.

Notice its warmth,

Its desire to slow down.

PAUSE…

Breathe…

Even, steady breaths.

Naturally,

Steadily,

Slowly.

PAUSE…

Stay here with your breath,

And let each exhale,

Warm you,

And relax you further.

LONG PAUSE…

Now bring your attention to the bottoms of your feet.

Feel them tingle gently,

And soften.

Your toes,

The tops of your feet,

And your ankles.

Imagine them melting into your bed,

As you breathe.

LONG PAUSE…

Feel the warmth travel up your legs.

Relaxing your knees,

Thighs,

And hips.

Softening your body,

And calming you.

LONG PAUSE…

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.

LONG PAUSE…

Feel the warmth gather in your belly,

Opening,

And softening.

Feel it slowly move up to your chest,

Relaxing your heart,

And your neck.

Breathe and relax,

Breathe and release.

LONG PAUSE…

Now bring your attention to your shoulders.

Let them drop and relax.

And feel the warm energy descend down to your elbows,

Your forearms,

Your hands,

And your fingers.

Feel your arms melt into your bed,

Relaxing you even further.

LONG PAUSE…

Notice the warmth of the night,

Gathering on your neck,

Opening,

And softening.

PAUSE…

Feel it rise up onto your chin,

Your lips,

Your nose,

Your cheeks,

Your eyes,

And your forehead.

Relaxing you deeply,

Releasing the day,

And calling you into deep sleep.

LONG PAUSE…

Feel the gentle warmth on the crown of your head,

Gathering up any thoughts,

Worries,

And emotions left in your body,

And releasing them from you on your exhale.

PAUSE…

Watch them dissolve into the night,

As your body softens further into the gentle arms of sleep.

Namaste, Beautiful

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