Relax Your Body

(soft meditative music) Hi there. This is Elisha. Thank you for joining me for this sleep meditation. Often, our bodies can carry tension from our day with us to bed. That's why a body scan meditation is a wonderful way to ease the body into a restful state. It can signal to the mind that it is safe to slow down for the night. First, I want you to get comfortable. If you are lying down or sitting, allow yourself to take a moment to see if there are any adjustments you can make to feel more comfortable. Maybe a nice long sigh, maybe moving into an easier position, maybe just becoming aware of your body and the surface you're on. Wherever you are, if it feels right to you, go ahead and close your eyes. Take a nice soft inhale through your nose (inhales) and a long, easy release on the exhale. (exhales) Let's do that a few more times. Feel the soothing, cool air on your nostrils when you breathe in, (inhales) and a pleasant warmth as you breathe out. (exhales) Another soothing inhale and exhale. (soft meditative music) Now, feel your body softening into the surface beneath you. Imagine your bed, couch, or floor supporting every muscle, allowing you to let go and release. With every inhale and exhale, your muscles are relaxing more and more into the surface beneath you. Breathe in, relax, and exhale, release. Breathe in, relax, and exhale, release. (soft meditative music) Allow your eyebrows, forehead, and jaw to ease into another exhale and let go of any tension they may be carrying. Breathe in, relax. Breathe out, release. (soft meditative music) Allow your head, neck, and shoulders to let go. Breathe in, relax. Breathe out, release. (soft meditative music) Allow your chest, belly, and pelvis to rest now. Breathe in, relax. Breathe out, release. (soft meditative music) Allow your arms and hands to ease into the surface below you. Breathe in, relax. Breathe out, release. (soft meditative music) Allow your upper, middle, and lower back to ease now. Breathe in, relax. Breathe out, release. (soft meditative music) Allow your thighs, calves, and ankles to ease. Breathe in, relax. Breathe out, release. (soft meditative music) Allow your feet, your heels, and toes to relax now. Breathe in, relax. Breathe out, release. (soft meditative music) Let your whole body drop further into the surface beneath you. You are held and supported here. Inhale, relax. Exhale, release. (soft meditative music) Inhale, relax. Exhale, release. (soft meditative music) With every breath, you become heavier and heavier, allowing your body to drift into a peaceful, nourishing sleep. (soft meditative music) Inhale, relax. Exhale, release. (soft meditative music) Inhale, relax. Exhale, release. (soft meditative music) (soft meditative music continues) (soft meditative music continues)...