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Everyday Motivational Affirmations - Powerful Guided Meditation for Body Scan and Deep Sleep · Everyday Motivational Affirmations

• 0:08
  Speaker 1: This body scansation uses a variety of relaxation techniques to
• 0:15
  Speaker 1: help calm the mind and body and drift off to sleep.
• 0:22
  Speaker 1: It is a compilation of parts from other relaxation exercises.
• 0:31
  Speaker 1: Lie down and get comfortable. Adjusting your position is needed
• 0:40
  Speaker 1: so you can fall asleep. And even if all you
• 0:48
  Speaker 1: do is relax without sleeping, you will be rested and
• 0:55
  Speaker 1: refreshed afterward. This body skin sleep relaxation will help you relax.
• 1:09
  Speaker 1: Breathe deeply in and slowly out. Breathe in and slowly
• 1:27
  Speaker 1: breathe out. Take slow, calm breaths. Feel your breathing relax you.
• 1:48
  Speaker 1: There is nothing you need to do right now besides
• 1:53
  Speaker 1: breathe calmly. Just drift relaxing. Feel yourself becoming sleepy, ever
• 2:10
  Speaker 1: so slowly getting sleepier. Continue the body scan sleep relaxation.
• 2:25
  Speaker 1: Enjoying the body scan sleep relaxation, See how slowly you
• 2:42
  Speaker 1: can release the next breath you take. Breathe in deeply,
• 2:53
  Speaker 1: and now breathe out slowly, very slowly, prolonging this breath
• 3:02
  Speaker 1: out relaxing. When you finish breathing out, breathe in naturally
• 3:17
  Speaker 1: and then breathe out again slowly. Just keep breathing now,
• 3:29
  Speaker 1: letting each breath occur naturally without effort, at whatever pace
• 3:37
  Speaker 1: is comfortable for you. Feel your breathing becoming calm, slow, easy.
• 3:54
  Speaker 1: Continue the body scan sleep relaxation. Enjoying the body scan
• 4:02
  Speaker 1: sleep relaxation. Scan your body, beginning at the top of
• 4:15
  Speaker 1: your head and moving downward. Turn your attention to your head, observe,
• 4:30
  Speaker 1: moving your attention downward to the level of your eyes, nose, chin,
• 4:46
  Speaker 1: down to your shoulders, noticing each area. Observing how your
• 4:55
  Speaker 1: body feels. Keep scanning, gradually moving down your body. How
• 5:10
  Speaker 1: does your upper body feel? Take note of any areas
• 5:17
  Speaker 1: of tension. Nearing the center of your body, at the
• 5:26
  Speaker 1: level of your stomach, how is this part of your
• 5:32
  Speaker 1: body feeling. Keep observing your physical state. Continue to scan
• 5:44
  Speaker 1: your body, moving the focus of your attention downwards, reaching
• 5:54
  Speaker 1: the level of your hips. Keep observing and moving your
• 6:01
  Speaker 1: attention down How does this part of your body feel?
• 6:11
  Speaker 1: Notice any tension without trying to change anything. Reaching the
• 6:22
  Speaker 1: level of your knees. How does this area of your
• 6:27
  Speaker 1: body feel? Keep scanning all the way down to your feet.
• 6:40
  Speaker 1: Take a moment now to scan your whole body, noticing
• 6:45
  Speaker 1: how your body feels as a whole. Where is your
• 6:56
  Speaker 1: body the most tense. Focus intently on this one area
• 7:04
  Speaker 1: of tension and imagine the muscles here letting go of
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  Speaker 1: their hold, becoming loose, becoming relaxed, letting the tension go,
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  Speaker 1: releasing the tension bit by bit until this area relaxes.
• 7:38
  Speaker 1: Feel the tension softening. Feel the muscles as they loosen, lengthen,
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  Speaker 1: warming and relaxing as if they are melting into relaxation.
• 8:02
  Speaker 1: Notice where your body is the most relaxed. How does
• 8:09
  Speaker 1: the relaxation feel. Imagine that this relaxation is warm and tingly, moving,
• 8:24
  Speaker 1: spreading to relax other parts of your body. Feel your
• 8:32
  Speaker 1: body becoming more relaxed as the area of relaxation grows.
• 8:43
  Speaker 1: Continue the body scan sleep relaxation. Enjoying the body scan
• 8:52
  Speaker 1: sleep relaxation. Allow your body to relax. Feel your shoulders relaxing,
• 9:12
  Speaker 1: the muscles releasing their hold. Your legs are still and
• 9:22
  Speaker 1: they are starting to feel heavy. Your feet are very warm.
• 9:33
  Speaker 1: Feel the warmth spreading as your legs become warmer as well.
• 9:43
  Speaker 1: Your arms are getting heavier. Feel yourself sinking into the
• 9:49
  Speaker 1: surface you are lying on, sinking deeper deeper. Your whole
• 10:04
  Speaker 1: body is feeling very heavy. Feel the warmth in your
• 10:11
  Speaker 1: hands growing warmer and warmer, spreading up to your arms.
• 10:27
  Speaker 1: Your hands and arms are very heavy. Blink your eyes
• 10:35
  Speaker 1: a few times if you want to, notice that your
• 10:43
  Speaker 1: eyelids are feeling heavy. They are getting heavier and heavier,
• 10:54
  Speaker 1: and it feels so good to close your eyes to
• 11:02
  Speaker 1: rest your eyes. Allowing your eyes to remain closed, relaxed.
• 11:16
  Speaker 1: Notice a feeling of coolness in your forehead. Calm, cool
• 11:28
  Speaker 1: and relaxed, smooth, free from tension. Imagine that the tension
• 11:43
  Speaker 1: in your body is flowing out through your fingers and
• 11:49
  Speaker 1: your toes, draining away. With each breath. You can feel
• 12:00
  Speaker 1: the tension leaving right out your fingertips and write out
• 12:06
  Speaker 1: your toes. Feel the tension leaving your body draining away.
• 12:19
  Speaker 1: Continue the body scans, sleep relaxation. Enjoying the body scan
• 12:28
  Speaker 1: sleep relaxation. Let your mind drift now for a moment,
• 12:40
  Speaker 1: just relaxing, not needing a focus or think, just drifting.
• 12:51
  Speaker 1: As the tension continues to drain away and your body relaxes.
• 13:03
  Speaker 1: Imagine that your body is made of caramel or chocolate
• 13:10
  Speaker 1: or some other solid that can be melted. Right now,
• 13:16
  Speaker 1: your body is like a solid, hard piece of caramel.
• 13:23
  Speaker 1: Imagine a feeling of warmth that starts to soften the
• 13:30
  Speaker 1: caramel that your body is made of. Soon your hands
• 13:38
  Speaker 1: and feet are soft, getting softer and more liquid. The
• 13:46
  Speaker 1: warmth spreads throughout your body, from your hands, up your arms.
• 13:57
  Speaker 1: Feel your arms melting softening. It is a pleasant feeling,
• 14:06
  Speaker 1: so relaxing. Feel the warmth as it continues up from
• 14:13
  Speaker 1: your feet, up your legs. Notice your legs softening as
• 14:23
  Speaker 1: if they are melting to a completely relaxed state. Feel
• 14:32
  Speaker 1: the core of your body as the warmth coming from
• 14:35
  Speaker 1: your arms and legs meets at your stomach. Feel your
• 14:42
  Speaker 1: core relaxing, melting. Imagine that your whole body is very soft,
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  Speaker 1: like caramel that has melted and is soft and stretchy.
• 15:01
  Speaker 1: Simply rest enjoying this relaxation, floating, relaxing. It's okay to
• 15:15
  Speaker 1: just relax now, just allowing the sleep to overtake you,
• 15:24
  Speaker 1: letting your mind drift off, drifting, drifting back to sleep.
• 15:36
  Speaker 1: It feels so good to surrender to the heaviness of sleep.
• 15:45
  Speaker 1: Your body is like a feather now floating down gently
• 15:55
  Speaker 1: toward this peaceful land of sleep. Feel your body drifting
• 16:06
  Speaker 1: back and forth, down and down, fluttering through the air softly,
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  Speaker 1: will soon be coming to rest in this peaceful place,
• 16:30
  Speaker 1: softly resting, sinking a peaceful, pleasant place, so sleepy, drifting down, down,
• 16:57
  Speaker 1: sinking down into sleep, back to sleep, so deeply asleep
• 17:12
  Speaker 1: and heavy, pleasant, calm dreaming, coming to rest on a
• 17:29
  Speaker 1: soft surface, softly sinking into comfort and sleep. There are
• 17:44
  Speaker 1: no more words that you need to focus on, just
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  Speaker 1: calm music. Enjoy the relaxation now and allow yourself to
• 17:59
  Speaker 1: drift off and a pleasant, deep, wh