I guide viewers through a body scan meditation giving each body part permission to rest and relax. Good for use before bed and with the Sleep Container Visualization.

Here's the script I used:

Hey healers!

If you feel restless before bed, this meditation might help. It focuses on giving yourself permission to let go and drift to sleep. You might use this meditation after the sleep container exercise.

Take a few moments to acknowledge and let go of all your thoughts from the day. Once you feel like you’ve released everything from your day, settle into a comfortable position lying in bed.

Take a few minutes to get set up comfortably. If you like a blanket, rearrange it so that it covers you comfortably. Place as many or as little pillows behind your shoulders, neck and head so that you feel good. Gently bring your awareness to your body. Feel the weight of it sinking into your bed.

Starting at the top of your head, notice any sensations you are feeling. If you notice thoughts coming up that keep you from being present, simply say: “I’m noticing these thoughts. Brain, I give you permission to rest and relax now.”

You might include some gratitude also, saying, “Thank you for holding these thoughts for me, Brain. It’s okay to let them go now.” As you say this, take a deep breath in and release slowly.

Keep drawing your attention down your face. As you gradually move down from your forehead to your eyes, you might say “Eyes, I give you permission to rest and relax now.” See if you can release any tension around your forehead or eyes as you do this. Now move to your cheeks and jaw; Say: “Cheeks, jaw, I give you permission to rest and relax.” As you are doing this, see if you can loosen any remaining muscles in your face.

Notice any sensations in your neck. You might include some gratitude here;

Say “Thank you neck for holding up my heavy head all day long. You have permission to rest and relax now.” If it feels good, you might move your neck back and forth or up and down in a gently way that releases any remaining tension.

Now notice your throat. It might feel good to swallow here to release any tension or ease any dryness in your throat. Say “Thank you throat for helping me speak my truth strongly and swallow food and water to nourish my body. I give you permission to rest and relax now.”

Now move along to your shoulders. I hold a lot of my tension here, so really spend some time releasing those muscles and sinking into the softness of your bed. Say “Thank you shoulders for the important work you do holding me up. It’s okay to rest and relax now.

Take a moment to notice the muscles in your arms. Flex or move anything that you need to. “Thank you arms for lifting and carrying and embracing all that you do. You have permission to rest and relax now.”

Bring your attention up and back to your chest. Notice if your heart rate is slower than usual. Take a few deep breaths and send the breath into your chest. Release any tension or tightness here as you acknowledge your heart space. “Chest, heart, you feel and hold so much throughout the day. It’s time for some much needed rest and relaxation.”

Move down to your stomach and take a moment to notice any tension or tightness here. However you are laying, let your stomach release and sink down. “Thank you Tummy for digesting my food and giving me energy. It’s okay to rest and relax now.”

Notice your back and any muscles that might need attention and permission to relax. “Thank you Back for holding me up throughout the day and helping me be flexible when I need to.” Soften and release any muscles in your back as you say “I give you permission to rest and relax now.”

Move down towards your legs, noticing any tension, tightness or restlessness there. If you need a gentle stretch before you give your legs permission to relax, go ahead and do so. “Legs, thank you for moving me through the world and helping me stand my ground. Now you can rest and relax for awhile.”

Check in with your ankles and your feet. Move them around if you need to release any tension or tightness. “Thank you, Feet, for supporting me throughout the day. Now it’s time to rest and relax.”

Take any final movements in your body, returning to any area that might need some extra permission to rest. Sweet dreams!