Body Scan Sleep Meditation
Tracks To Relax Sleep Meditations
Tracks To Relax
4.4 • 4.8K Ratings
🗓️ 23 July 2024
⏱️ 61 minutes
🧾️ Download transcript
Summary
over 380 sleep meditations await you at www.patreon.com/TracksToRelax This slow paced muscle relaxation meditation will help you to let go of tension and let every part of you relax. Allow that calmness to slow down your breathing, quiet your mind and at some point let you drift off into a deep and restful sleep.
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Transcript
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| 0:00.0 | You're listening to Body Scan, a guided sleep meditation by tracks to relax. This guided meditation is designed to help you relax and fall asleep. |
| 0:29.3 | Therefore never listen to this meditation while driving or doing anything that requires your attention. As we prepare to begin this meditation, I'm wondering if you can lie on your back in a comfortable |
| 0:42.0 | position with your arms at your side and not touching or resting on your body. You may wish to have covers over you or not. That's your choice. |
| 1:27.0 | So take a moment to the ceiling or wall somewhere in front of you. Take a moment to stare at that spot, fixating your eyes on it. |
| 1:40.0 | Fixating your eyes on it, and memorizing a particular mark or spot on the wall or ceiling. And now allow your eyes to close. |
| 2:07.0 | That's right. And begin to slow down your breathing by taking deeper, longer breaths. breathing in and pace. |
| 2:51.0 | As you begin to allow the muscles in your body to be. Perhaps you can become aware of the way the surface you're lying on supports your body. |
| 4:06.0 | and even notice that each time you exhale, breathing out, slowly and deeply, that as your chest falls, you relax a little bit more. And now it's time to open your eyes once again, |
| 4:18.0 | and fixate on that spot on the ceiling or wall. |
| 4:25.0 | That's right. |
| 4:30.0 | Keep your focus on that spot. |
| 4:32.0 | As you listen to my voice and continue to relax. |
| 4:47.0 | And in a moment, I'll be asking you to close your eyes once again. |
| 4:55.0 | And as you do, I'd like you to visualize, imagine, or pretend that you can still see that spot. |
| 5:07.0 | So allow your eyes to close now. |
| 5:15.0 | But use your imagination in that powerful way |
| 5:27.0 | to just imagine you're still staring at it. That's right. |
| 5:35.0 | it in your mind. |
| 5:37.0 | visualized it in your mind. |
| 5:39.0 | As you continue to slow down your breathing a little bit more, |
| 6:35.0 | allowing allowing your heart rate to slow as well. Oh, And now for the last time, you can open your eyes and stare once again at that spot. That's right. Keep staring and focusing. And notice that the longer you watch it, the more tired your eyes seem to become. And in a few moments, the desire to close your eyes once again, and relax even more will intensify. |
| 8:55.0 | So keep staring at that spot and breathing in and breathing in and out. You're doing this perfectly. Now allow your eyes to close once again, and allow every muscle in your body to just relax a little bit more. That's it. Let go of tension and begin to allow any stress to melt away. And in a moment, it'll be time to start focusing on individual areas of your body. So right now I'd like to direct your attention to your feet. |
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