Get Sleepy: Sleep meditation and stories - A Body Scan Meditation for Sleep

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Starting point is 00:01:18 Thank you for tuning in. Tonight we have a special body scan relaxation written and read by Nicky. Previously, these meditations were often exclusive to the premium feed, but I'm delighted to be bringing this to our entire audience here on the Get Seapy public feed, such as the nature of our new five day a week schedule. This meditation is a gentle, nurturing body scan, taking you on a journey inward. It's a slow invitation for every single part of you to rest, to soften and to welcome in sleep.

Starting point is 00:02:13 So wherever you are now, I invite you to get truly comfortable. If you're not already, lie down where you're intending to sleep and find the position that feels most comforting for you. this moment. Once you've found your place, let your eyes close, allow the outside world to fade away. This moment is for you, even though we're aiming to settle into stillness now. Give yourself the permission to move whenever you need to. To fidget if your body needs it, let there be no. no pressure here. Now I'll hand over to Nikki as she helps you continue to unwind and drift towards

Starting point is 00:03:37 relaxation and sleep. Let's take a deep breath together now. Hail, fill up the lungs, fill the ribs, expand, exhale, let everything soften. Again, breathe in deeply. One more time and let your breath return to its natural rhythm and just notice it now. Notice your breath. You are breathing and you are here and you are supported in this moment. As we begin silently say to yourself, I am preparing to rest, say to yourself. I invite my mind and body to let go and say to yourself,

Starting point is 00:05:42 I am open to deep relaxation. I am preparing to rest. I invite my mind and body to let go. I am open to deep relaxation. Let these words sink in for a moment. Allow the intention to settle. You are preparing to sleep now and there's nothing else for you to do. We'll start this journey at the very tips of your toes. Bring your awareness now to your toes. Each one, can you feel them? Bones inside, the small joints that flex. Now them to rest. One, your big toes.

Starting point is 00:07:41 Second toes. Third toes. Fourth toes and fifth. Your toes and the spaces between them, soften. Feel into the soles of your feet now. Notice the stretch of the arches, the pads of the feet, the soft tissue and tiny bones beneath the skin. Let them be heavy. Draw your attention now to the tops of your feet, the skin, the tendons, the delicate structure that connects you to movement and balance.

Starting point is 00:08:55 Invite rest here. Let any tightness melt away. Now bring your awareness to your heels. Perhaps pressing into the support beneath grounding you. Feel the weight of your heels. Sink down. Now move slowly up to your ankles. Aware of the joint, the connection point where your feet meet your legs.

Starting point is 00:09:39 Invite your ankles to soft. to release. From your ankles, bring your awareness to your lower legs, your shins and calves. Feel into the shin bone, layer of skin stretched over it, and to the back, the soft muscles of your calves, wrapping and supporting your legs. Allow these muscles to release any grip. Let them be heavy. You don't need to hold yourself here in any way. The earth is holding you. Now feel your knees, the kneecaps, the intricate inner structure that helps you bend and move.

Starting point is 00:11:04 See if there's any tension there, any tightness. Give yourself permission to soften and let the knees drop into stillness. Bring your attention now to your thighs, strong muscles at the front, the muscles that run along the inner thigh. resting now imagine the space inside these muscles in your legs the blood vessels that flow through them the nerves the pulse of life ready for sleep awareness to the skin that wraps around both legs welcoming total relaxation now move to your glutes strong supportive muscles that do so much much throughout the day. Let them sink deeply into the bed beneath you. Let gravity do its work. Now shift your awareness into the pelvis. Notice where your hips meet the bed. Feel the shape of the hip bone, the joints, the deeper muscles surrounding and supporting this area. Allow your pelvis to

Starting point is 00:13:24 release. Go of any clenching, any gripping. And even deeper still bring awareness to the organs housed within and above your pelvis, your reproductive organs, your bladder, intestines, each one always working on your behalf, quietly, steadily, anything of you. Tonight we thank them and invite them to rest. The whole lower body now. feet legs hips is heavy

Starting point is 00:14:30 still resting move your awareness to your lower back and feel the weight of the spine sinking into the bed breath is supported that the surrounding muscles soften releasing any tension they might be holding that your whole lower back soften

Starting point is 00:15:07 and then fill your belly the front of your body rising and falling with your breath in your stomach liver pancreas all processing digesting working away quietly invite rest here awareness now to your ribs the bones wrapping around your middle cradling your lungs your heart as you inhale notice the expansion as you exhale the soft release. Place gentle attention on your lungs. Notice how they fill with no effort from you. A beautiful beating heart. Feel the rhythm steady and calm. And let this space soften with gratitude and ease. Now bring your awareness to your shoulders and let them fall away from your ears base into the joints, into the rotator cuffs.

Starting point is 00:17:22 The muscles lay it there and soften them. Travel down your upper, let the muscles their breaths feel them grow heavy, moving down to your elbows, your forearms, your wrists, now bringing your awareness to your hands, the palms, the backs of your hands, all ten fingers, middle fingers, ring fingers, and little fingers.

Starting point is 00:18:17 Let them all be still, let them be soft, the skin, joints, tendons, release here all they need to do today. Let your arms and hands rest fully. Bring your awareness now to your neck. Notice if there's any tightness here that the front of your neck soften. Allow the back of your neck to release, throat filth, and bring your attention to your jaw. Let your jaw be soft, unclenched teeth. releasing any tension. Long rests in your mouth.

Starting point is 00:19:39 Feel the inside of your cheeks. The muscles around your mouth, let them fall slack, soften the nose. It's into a release of the sinuses. So of any tension around the eyes now, eyelids feeling heavier. As those little muscles unfurl, awareness to your temples right and left, left and right noticing the softness of your forehead smoothing out that area by letting go just a little bit more and bringing your awareness to your scalp now even here at the follicles of your head you let go your whole head drop into the support beneath you now bringing your awareness to your entire

Starting point is 00:21:27 body, from the crown of your head to the tips of your toes, your whole body, resting. The lay as we visited, all the parts of you are resting muscles, those flowing systems of your body, quiet rhythm of your blood, circulating with ease, carrying oxygen and nourishment to every corner of you, the gentle movement of your lymph. It's cleansing, always supporting the fluids that cushion your joints, that connect your organs, that carry signals between your cells. All of it continuing is quiet work, but in this moment, at a gentler rhythm and unhurried and within all else in your body, trillions of them, each one attuned,

Starting point is 00:23:21 to what you need right now. Some are even busy restoring right now, just as the whole of you will. As you sleep, find comfort that your body continues to care for you. While you sleep, your whole body now, inside and out, down to that microscopic level,

Starting point is 00:24:04 is resting, even the parts you cannot name. and between every part of you, there is also space, the space between joints, between breaths, between thoughts, same spaciousness now begins to gather around you. It's the quiet pause between one moment and the next, the gentle stillness that lives between wakefulness and sleep. You're already there, drifting at the air. edge in that comforting, in-between space. So now, allow yourself to drift further.

Starting point is 00:25:40 There's no more to do. Get your body, soften even more. Let your mind dissolve into stillness. But sleep will come to yourself go. Into this restful night, sleep well, sleep deeply. Good night. Thanks.

Get Sleepy: Sleep meditation and stories - A Body Scan Meditation for Sleep

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