Meditation: Relaxing Body Scan

Sleep Meditation for Women 3 HOURS

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Slow yourself down,

And let it all go.

PAUSE…

Breathe…

And let yourself melt.

PAUSE…

Find the rhythms of your breath,

And surrender yourself to its calming flow.

Breathing in,

And breathing out.

Relaxing your body,

Clearing your mind,

And softening you.

LONG PAUSE…

See if you can imagine that you’re lying on a soft bed of cool, green grass.

Feel the gentle blades of grass beneath you, supporting and cradling your body.

PAUSE…

You hear the gentle sound of a nearby stream,

The cool water flowing and rippling over rocks and pebbles.

Slowly you walk towards it,

And step inside.

PAUSE…

The cool water of the stream slowly washes over your toes,

Relaxing and soothing any areas of tension or discomfort.

Feel the refreshing water cover your feet and ankles,

Relaxing them completely.

PAUSE…

You step in deeper into the stream,

And feel the water cover your legs,

Feel it relaxing each muscle with each gentle wave.

It soothes you, calms you,

And all the tension and stress releases from your legs.

LONG PAUSE…

You sink a little further into the welcoming water,

And can feel it touch your hips and your lower back.

Imagine the water gathering all the stress,

The worries,

The heaviness,

And taking it from you as it floats away,

Leaving everything submerged within it deeply relaxed.

LONG PAUSE…

The water feels so soothing,

That you easily drop yourself down further,

Lowing your belly, chest and arms into it.

PAUSE…

The welcoming water calms your belly,

Softens your heart,

And releases any tension in your arms.

PAUSE…

Listen to the gentle sounds of the stream,

Carrying away the day,

And holding you in her softness.

LONG PAUSE…

Gently and briefly,

You slowly lower your entire head into the water,

And feel as it touches your chin,

Your mouth,

Your cheeks,

Your eyes,

And the crown of your head.

PAUSE…

For just a moment, you feel the water surround you,

Cleanse you,

And relax you.

PAUSE…

Your head rises,

And you fill your lungs with sweet air,

As you lay on your back,

And float in the stream.

PAUSE…

Your entire body is held in love,

Saturated with deep relaxation from the water.

Namaste, Beautiful

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