Sleep Meditation: Total Body Scan & Relaxation Audio

Tonight, I’ll be taking you through a sleep meditation practice of total body scan and relaxation. Make sure you are in a comfortable position and free from distraction…

You can listen to this sleep meditation session at any time, be it in the day, when you can catch a break, or at night, when you are ready to float off into a peaceful night’s sleep.

Available on all podcasting platforms

Want to read along?

Read along with the sleep meditation, read by Andrew from the Send Me To Sleep Podcast, we hope you enjoy…

Take a long breath in, inhaling deeply to fill your lungs….and then slowly release.

Allow yourself another long and full breath…. And slowly release as your body begins to soften.

Take one more breath, in your own time…. as full as you can… hold it for just a moment…. And slowly release.

Good…. 

Continue to breathe deeply and softly, and focus on your breath as you quieten your mind and move into a space of deep relaxation. 

Now begin to focus on your right palm….

Relax your right palm and hand….focus on each finger, one by one, starting with your thumb… and moving towards your little finger…..as you do so, visualise any tension melting away from your fingertips….one by one…..

Now relax your right wrist…..your forearm…..your elbow….relax your right bicep and tricep  ….and your entire upper arm…..relax your right shoulder and feel the waves of tranquility flow down to your right hip, relaxing that too…..

Now focus on your right leg starting at your softened hip…. your thigh…..your knee….relax your right calf and ankle…and your entire right leg….relax your right foot and visualise a softening in your tendons that meet each toe……relax each toe, one by one, starting with big toe… and moving towards your little toe….

Now take your consciousness back to your upper body and bring your awareness to your right jaw and the right side of your neck, release any tension as you further sink into your pillow….

Allow any sounds that you hear to translate into waves of relaxation, passing into your right ear…… and soothing your mind and the right side of your head….

The entire right side of your body is now fully calmed and relaxed…..

Good….

Now begin to focus on your left palm….

Relax your left palm and hand….focus on each finger, one by one, starting with your thumb… and moving towards your little finger…..as you do so, visualise any tension melting away from your fingertips….one by one…..

Now relax your left wrist…..your forearm…..your elbow….relax your left bicep and tricep  ….and your entire upper arm…..relax your left shoulder and feel the waves of tranquility flow down to your left hip, relaxing that too…..

Now focus on your left leg starting at your softened hip…. your thigh…..your knee….relax your left calf and ankle…and your entire left leg….relax your left foot and visualise a softening in your tendons that meet each toe……relax each toe, one by one, starting with big toe… and moving towards your little toe….

Now take your consciousness back to your upper body and bring your awareness to your left jaw and the left side of your neck, release any tension as you further sink into your pillow….

Allow any sounds that you hear to translate into waves of relaxation, passing into your left ear…… and soothing your mind and the left side of your head….

The entire left side of your body is now fully calmed and relaxed…..

Good…..

We are now going to go through one more focus scan       on the front of your body…. starting at your forehead, where many of us hold the tensions of the day…. allow your forehead to soften and any frown lines melt away……in doing so, you are relaxing the frontal cortex of the brain……the place of deep creativity….

Take a deep breath and release slowly…

Relax your eyes now and as you do so, notice the tiny movements beneath your eyelids….these movements are known as rapid eye movements, signifying deeper rest and relaxation……

Now take your focus to your nose and the way that the air flows through your nostrils, allow this flow to bring deeper stillness…..

relax your mouth, your lips and your tongue…..

Now relax your throat as the back of your neck sinks deeper into your pillow…. Travel down your throat into your chest and through your rib cage… notice the rise and fall of the front of your body as you continue to breathe deeply into your stomach…

Good…..

Every part of your body is now calmed and relaxed…

Take time to enjoy this feeling of stillness…

Now that you are in this restful state, let’s repeat the body scan to reach a deeper level of relaxation as you enter into peaceful sleep.

Focus again on your right palm….

Relax your right palm and hand….focus on each finger, one by one, starting with your thumb… and moving towards your little finger…..as you do so, visualise any tension melting away from your fingertips….one by one…..

Now relax your right wrist…..your forearm…..your elbow….relax your right bicep and tricep  ….and your entire upper arm…..relax your right shoulder and feel the waves of tranquility flow down to your right hip, relaxing that too…..

Now focus on your right leg starting at your softened hip…. your thigh…..your knee….relax your right calf and ankle…and your entire right leg….relax your right foot and visualise a softening in your tendons that meet each toe……relax each toe, one by one, starting with big toe… and moving towards your little toe….

Now take your consciousness back to your upper body and bring your awareness to your right jaw and the right side of your neck, release any tension as you further sink into your pillow….

Keep allowing any sounds that you hear to translate into waves of relaxation, passing into your right ear…… and soothing your mind and the right side of your head….

The entire right side of your body is now fully calmed and relaxed…..

Good….

Focus again on your left palm….

Relax your left palm and hand….focus on each finger, one by one, starting with your thumb… and moving towards your little finger…..as you do so, visualise any tension melting away from your fingertips….one by one…..

Now relax your left wrist…..your forearm…..your elbow….relax your left bicep and tricep  ….and your entire upper arm…..relax your left shoulder and feel the waves of tranquility flow down to your left hip, relaxing that too…..

Now focus on your left leg starting at your softened hip…. your thigh…..your knee….relax your left calf and ankle…and your entire left leg….relax your left foot and visualise a softening in your tendons that meet each toe……relax each toe, one by one, starting with big toe… and moving towards your little toe….

Now take your consciousness back to your upper body and bring your awareness to your left jaw and the left side of your neck, release any tension as you further sink into your pillow….

Keep allowing any sounds that you hear to translate into waves of relaxation, passing into your left ear…… and soothing your mind and the left side of your head….

The entire left side of your body is now fully calmed and relaxed…..

Good…..

We are again going to go through one more focus scan on the front of your body…. starting at your forehead, where many of us hold the tensions of the day…. allow your forehead to soften and any frown lines melt away……in doing so, you are relaxing the frontal cortex of the brain……the place of deep creativity….

Take a deep breath and release slowly…

Relax your eyes now and as you do so, notice the tiny movements beneath your eyelids….these movements are known as rapid eye movements, signifying deeper rest and relaxation……

Now take your focus to your nose and the way that the air flows through your nostrils, allow this flow to bring deeper stillness…..

relax your mouth, your lips and your tongue…..

Now relax your throat as the back of your neck sinks deeper into your pillow…. Travel down your throat into your chest and through your rib cage… notice the rise and fall of the front of your body as you continue to breathe deeply into your stomach…

Good…..

You have now reached a deeper state of calm and relaxation…

Continue to breathe deeply and softly as you enter into sleep….