A guided meditation script with a detailed body scan that relaxes each part of the body in turn, to help you wind down toward sleep.
Here’s a Sample of the “Total Body Relaxation For Sleep” Guided Meditation Script:
[To be read in a slow, melodic way of speaking] [ “….” = 3 second pauses]
You might make sure you are in a very comfortable position and that you will not be disturbed….You can listen to this 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 long night’s sleep.[Pause for 3 seconds]You might take a large breath, pulling in as much air as you can….and just letting it go.[Pause for 3 seconds]Allow yourself another full and beautiful breath…. letting it go without pushing the air out too hard.[Pause for 3 seconds]Taking one more breath, at your own pace…. as full as you can… holding it for a moment…. and letting the air go.[Pause for 3 seconds]Nice. Taking a few big breaths whenever you are ready to rest can be a good place to start.[Pause for 5 seconds]
You might begin to focus on your right palm….relaxing your right palm and hand….relaxing each finger, one by one…..your right wrist…..your forearm…..your elbow….your right bicep and entire upper arm…..your right shoulder and down to your right hip, relaxing it too…..relaxing your right leg all the way down to your right ankle and foot…..each toe on your right foot slowly letting go completely……bringing your awareness up now to the right side of your neck, relaxing it…..allowing any sounds that you hear to feel like tiny waves of relaxation going into your right ear……the entire right side of your head fully relaxing…..
