Guided Sleep Meditation & Sleep Hypnosis from Sleep Cove - The Ultimate Relaxing Body Scan

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Starting point is 00:00:46 please go to sleepcove.com slash support. That's sleepcove.com slash support. If you can't support the show right now, please subscribe with the bell to get alerts on all new free content thank you have you ever gazed in wonder at the great pyramid have you marvelled at the golden face of Tudankhamun

Starting point is 00:01:16 or admired the delicate features of Queen Nefertiti if you have you'll probably like the History of Egypt podcast every week we explore tales of this ancient culture The history of Egypt is available wherever you get your podcasting fix. Come, let me introduce you to the world of ancient Egypt. Welcome to this ultimate relaxing body scan meditation, allowing you to eliminate any physical tension, stress and mental baggage from the day, so you quickly feel deeply relaxed and ready to have a great night's sleep within minutes.

Starting point is 00:02:04 We'll use guided muscle relaxation and breathing techniques to relax your body quickly. This body scan is perfect if you want to drop off and clear any overthinking or anxiety that is manifesting in your mind and body. If you have any pain or niggles from the day, you might find them disappear and you'll feel serene and ready to let go. So please get comfortable in bed where you can safely fall asleep and let's begin. Firstly we are going to do some deep breaths to relax and when you're comfortably lying down close your eyes if you haven't already and starts by taking slow deep breaths in through your nose and out through your mouth. allowing yourself to fully relax in this moment.

Starting point is 00:03:10 Breathe in for three, hold for two, and then out for three again. So that's in for one and two and three. Hold for one and two and then out for one, two and three. So breathe in for one, two and three. Hold for one and two, two and three. Deep breathing is perfect for calming the mind and gaining an equilibrium in the body. Now let me guide you through some more significant and purposeful breath.

Starting point is 00:04:02 fully inhale expanding your body and chest as much as you can for a moment of relaxation sweep over let's inhale again fitting your entire

Starting point is 00:04:24 breathing system with fresh oxygen hold it and relax and exhale the wave of relaxation gently sweeping over you so that you are brimming with air, holding it, soaking in oxygen and exhale relaxing.

Starting point is 00:04:52 Your body relaxes in different areas. Let's fully inhale again these breaths, purifying your entire body. And exhale, just notice how you are feeling. Another deep breath coming in to feeling invigorated from oxygen. and exhale, allowing the relaxation to sweep over you. As you breathe in and out, visualise any tension, stress and negative thoughts, leaving your mind and body,

Starting point is 00:05:41 and floating away into the atmosphere. As you breathe, feel the support of the surface beneath you and allow yourself to sink into the comfort of the comfort of the atmosphere. this moment, you are ready to open your mind and body to my voice and enjoy serenity and bliss. If you have any thoughts that go into your mind, that is okay. They will go. Turn your focus to my voice. Firstly, focus on the sensations at the top of your head. Imagine that a gentle wave of relaxation is about to make contact with the top of your head. Relaxation eliminates all tension or worry.

Starting point is 00:06:48 The pillow, making you feel comfortable and sensation feeling removes any stress that has made its way into your brain and mind. You feel your mind, let go of tension or negative thought. You allow this relaxation sensation to enter your head. You imagine this in your mind's eye. This gentle sensation moves from your scalp into your full head, melting any anxiety you have here. It smooths any lines in the forehead. And all muscles relax.

Starting point is 00:08:01 This relaxation feeling removes any stress that has made its way into your mind. And you feel your mind let go. Let go of any negativity. This feeling moves into your mouth. And if your jaw is clenched, you can generally. relax it without tension. You appreciate your mouth which enables you to eat and you appreciate your nose which enables you to smell and you appreciate your ears which enables you to hear and you let your focus move to your nose feeling the slight sensations of the air moving in

Starting point is 00:09:03 Imagine that you, with a relaxation you need, notice how they feel. Letting go of any focus move down to your eyes. You relax, sound your eyes, are just placed on your eyes with no tension. Tension has just gone. Your wrinkles or tight muscles just melt away and smooth out. You have facial muscles that we use every day. to communicate. They work very hard for us, expressing our emotions, some of which are overworked. Let go of these emotions now. Tension and stress disappears from the muscles in your face.

Starting point is 00:10:42 Of heading or pain, it just melts away now. Get comfortable sensations. You now become aware of how your neck feels your neck is so important in the way it supports and facilitates your spine. Relaxation sensation moves into this area

Starting point is 00:11:20 removing any tightness or discomfort and you allow your neck to relax the muscles release. If you would like to you can gently move your neck around. position. The pedo beneath your head towards you and you sink further into it.

Starting point is 00:12:08 Relaxation, sensation now flows through your neck until your shoulders, neck and shoulders. Not stuck here. Just goes away. The sensation takes it away, letting it go. and tension in your neck and shoulders from sitting a lot during the day or anything that has occurred there. Relaxation feeling that has held in your shoulders just goes. Waters for so much of the day. Tension from lifting things and sitting down, you can just let them drop now and relax. And you visualize the tension escaping the muscles and Discipating, relaxation feeling, massages your shoulders and you can bring attention to your arms

Starting point is 00:14:10 and you allow your arms to relax by your side and soften attention to the relaxation feeling going down each biceps and triceps relax or sink further into the bed. Feeling runs all the way down from your sheds. shoulders to appreciate the mechanics of your arms. Are your hands attached to your wrist? The way your four arms can connect to your elbows and the way your upper arm to your shoulders are able to, I want you to slowly close and open your hands three times. I'm noticing the interconnected relationship between the different parts.

Starting point is 00:16:01 of your arms to close and hold your hands now let's do it again and maybe close them a little harder and go one two and five let's close

Starting point is 00:16:43 how does your upper arm we have big muscles there that often get strained from lifting and holding things so soothe any tension or to comfort and just relax this area, caressing it with your awareness. Notice your lower right arm. Notice what you generally feel there as the relaxation feeling moves into this area and fingers and your

Starting point is 00:17:39 hands. We have an amazing number of bones in this part of the body, especially with the increased use of computers, but again and again, any tension or feeling of discomfort can just go. So again, just soothe and comfort yourself here, and have compassion for yourself, discomfort or any pain might just go, and you will be left with peacefulness. Now shift your attention to your left upper arm. and shoulder and notice if the muscles feel any tension that is there and kindly stroke your arm with your awareness. Yourself, that relaxation feeling coming, dropping down the left arm,

Starting point is 00:19:01 the sensations to be just as they are, and your left hand and wrist, just relax. and you appreciate how this hand works so hard for you. It gives you so much freedom through its actions. Relaxation feeling flows down both arms. Your fingers become completely loose. So good. Notice now that from the shoulders,

Starting point is 00:20:06 this relaxation feeling, this soothing, comforting feeling, drops from your shoulders. into your back, into your spine and shoulder blades, muscles, very big muscles here, that are needed to keep you upright. And if you feel any tension here, you just try to relax this part of your body and consciously soothe and comfort any pains or aches that you might feel. It's hard to be in this human body with,

Starting point is 00:20:56 its limitations. But we can relax and be in control of our body and form, and how it presses against the surface you are on, and if you feel any tension you have held here, feel that deep relaxing sensation, melt it away as you drop down further into the bed. This moment, I want you to recognise and appreciate our own. the relationship the back. Using our awareness to acknowledge any pain or tension in our body to imagine that you are getting a massage in your back. To the rest of your upper back,

Starting point is 00:22:09 sensations comfort, just drift away. Visualize this massage. Relaxation sensation. Move into your spine, into your lower back interconnectedness of your spine and body. Then you appreciate all the different parts of your muscles and skeletal system. As this relaxation, sensation and back massage soothes all your muscles, the tension or tightness just drifts away.

Starting point is 00:23:11 allow your hold back to be connected, tension and tightness, just disappearing. And you sink deeper and feel more. Also notice this relaxation feeling move up into your chest area. Your focus moves to your chest. You expand your lungs within you have held to ensure that you are breathing through your stomach area that is rising slowly and to ensure of your body

Starting point is 00:24:45 moving up, encourages peace and equilibrium with your body. Visionise air, entering and filling your lungs and then making its way back. Take a moment to consider Consider the importance, consider its simplicity and beauty. This one action is supporting your entire existence, your stomach to gently rise, relax, take a breath together. Fully inhale, as you can, holding it for a moment and exhale.

Starting point is 00:26:11 oxygen, gently breathe chest of system and you allow it to settle. Relaxation feeling drops down into the pelvis. A knot of pressure goes into the pelvis

Starting point is 00:27:23 throughout the day and it's a part of our body that we don't often pay attention to. Just try to relax your pelvis and muscles surrounding it, the muscles around it. Relaxation moves into your hips and consider the roll your hips.

Starting point is 00:28:02 Your body and connecting the upper and lower parts of your body along with your pelvis. I appreciate this part of your body and notice the sensations in this area, such as tightness, pressure, lean pains that dissipates as you relax the area. hips relax and soften, feeling any tension or tightness just melt away. And from the hips, relaxation feeling moves from your pelvis down into your legs. Legs have been taking you to so many places over the years. And they deserve to fully relax and let go. You shift your focus to the right upper leg.

Starting point is 00:29:09 And they're very big muscles here when you see this muscle relax. You notice any discomfort or tension that soothes away as you relax this part of the body. Relaxation sensations move into it and the feeling moves into your right calf and shin to the lower part of your leg. Feeling the muscles softening around any tension. It finally moves into your right foot, surprising amount of tension and stress gets stalled in our feet. A lot of pressure gets put on them. Take a moment to appreciate your right foot

Starting point is 00:30:17 that allows you to walk, run, dance and do so many things. The feeling of relaxation moves into these muscles and soothes you. Any feelings of pain that arise here, you could imagine that you are having a mental foot massage and feeling moves down into your thigh muscles softening around it if you have any emotional reactions for non-acceptance of your body, of any part of your body, they can just go now,

Starting point is 00:31:33 and you give compassion to yourself, Relaxation feeling moves down your loz into your calf muscles, your shin, relaxing and soothing, all parts of your leg. And you focus on your left foot, on your ankle, the sole of your feet. Toes feel relaxed, soothing and comforting feelings, replace discomfort in both feet, in both feet. in both set of toes, widen your focus as the feeling moves up both sets of legs now into your car's thighs to relax and soften again feeling the muscles release any tightness and tension

Starting point is 00:32:58 you soothe them relax all parts of your lower body any negative emotions just disappear We accept all parts of the body and accept that we are imperfect human beings to ourselves and the feeling moves also deep into your knees noticing any sensations in the area such as warmth, coolness or pressure

Starting point is 00:33:42 we envisionise the pressure your knees have been put under through years of supporting your upper body and we allow them to deeply relax, visualising them soften and sink down into the floor, letting go of any tightness or discomfort, all through your body through your thighs, in your quadriceps and hamstrings,

Starting point is 00:34:24 it just feels relaxed, slowly tense your calves and shins in this area for three times. holding each tension for a count of five. So let's tense, two, three, four and five. And let's do it again and tense. One, two, three, four and five. Any tightness, any tension around your muscles and ligaments

Starting point is 00:35:31 have just dissipated from the body. Completely relax. Let's bring your attention to your toes again. notice the sensation in your toes such as warmth, coolness and tingling let your toes relax and give them a good wiggle if you want to tense and cool in body feel you released all physical packages

Starting point is 00:36:53 every bow in very comfortable and loving stance with your body now and you rest in awareness of this magnificent body of yours for it, and we appreciate it and just relax more now.

Guided Sleep Meditation & Sleep Hypnosis from Sleep Cove - The Ultimate Relaxing Body Scan

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