Healing Body scan Guided meditation for sleep and deep relaxation


welcome, to this guided healing meditation,
where perhaps, you may find a little peace in the tranquil journey you are about to take.
by tuning in to the imagined environment you are about to see in your mind, you will become
stronger inside, more at ease and very relaxed. if you are using this meditation for sleep,
make sure that all distractions are taken care of and that you are safe to continue.
as with any meditation, your mind is the window to the world, your world, and saying that,
you can imagine the words you hear in your own way, and interpret what you feel
in any way positive. keeping an open mind, as you enter this experience,
get ready to feel your own potential of being one with everything around
and bringing peace within yourself. prepared, and ready to relax every muscle
in this quieter time. there are no distractions, no sudden loud
noises, or anything to hold you back from relaxing.
you are in control, at all times. take, a mental snapshot, of your body right
now, taking note of any muscle areas that may be harbouring any tension, and making
a slight adjustment, by gently shifting those muscles, into giving up any energy at this
moment. now, softly feel every intake of oxygen you
recieve, as your chest moves up and down. with each movement, allow every next breath
to automatically become deeper and longer, the more you sense each upward and downward
motion. if it helps, you may place your hand flat
on your stomach to allow your mind and body to recieve more of a sensation.
with your hands on your stomch, and your elbows gently resting down by your sides, the warmth
from each hand is felt as a glowing energy, an energy of comfort, reassurance and peace.
your face loosens and your jaw melts as a smile from inside relaxes your body more and
more. much like the rest of your body, every muscle,
nerve and fibre, resting down deeper and heavier, as each breath passes your top lip.
as you breath in, your subconscious is automatically recieving positive, fresh new energy and oxygen,
redistributing it around your body, through each vein, muscle and blood cell.
as ou breath out, on every exhale, the tense hot air that can be felt, is all the negative
energy that has built up in your mind and body,
being expelled on every outward exhale. as you relax, and continue to relax, your
mind and body is being renewed with a positive, warm, and very refreshing sensation.
whilst you rest, from the top of your head to the tips of your toes are being cleansed.
beginning at your brow, a place of expression, you feel a frown softly melt downwards into
peace. around your eyes, where tension usually hides,
you perhaps sense a softening, as you continue to become deeper and heavier in relaxation.
as you scan downwards, a chain reaction occurs, where by, the next area you visit begins to
gently feels the effects of the previous area, softening your body, like a small and gentle
wave along a tropical beach shore. the more you relax, the more your slower and
deeper breathing sounds like that of the white noise of waves on a sandy coastal island.
continuing to allow your mind to work its way down your body, you reach your lips and
jaw, where you may find that you just let go at this time,
where relaxation may be so comforting. behind your ears, you feel a softness of muscles,
that connect with your neck area, as if you had placed your head on the most plush and
gentle pillow.
relaxing down more now, from your neck now, to the tops of your arms, you may perhaps
find that your shoulders, automatically let go of any energy
as they give themselves up to the pull of natural gravity.
with each and every natural and fresh breath of oxygen, you continue to feel a bliss and
peace inside. now, from your chest loosening, to welcome
every confidence giving inhalation, your abdomen and back float downwards, deep and heavy with
each outward breath.
heavier and heavier, deeper and deeper, and more relaxed.
as our back arches down, your shoulders release your arms, unlocking your elbows into submission.
your forearms, send that relaxing and warm wave down to your wrists, loosening your thumbs,
hands and fingers. with each breath now in sync with a deeply
satisfying sensation from your head down to the lumber of your back, you feel no need
to move, or adjust anything right now. infact, your need has
now changed to one of an inward bliss, where a warm energy can be felt around your heart
area, radiating out from your chest, to the rest of your body.
as your back relieves every muscle of all tension, your hips and the joints of your
legs give way, down, deeper and heavier. that wave of deeply relaxing warmth and peace
washes and descends to your thighs, allowing your knees to softly position your shins and
calf muscles into a restful and tranquil position.
descending down more and more, the tingle of this very needed tranquility is felt in
yur ankles, as if massaging them. with every soft and gentle tingle of this
relaxing energy, the bottoms of your feet soften, unlocking and unclenching your toes
into a warm splay of relaxation.
as you rest down more, relax heavily and breathe more easily, the breaths you hear of waves
along a shore can be heard in your mind. in your conscious and subconcious is a place,
where you can find peace, tranquility and the sense of being one with all that is around.
open your mind now, as you allow the image of this place to unfold in your mind’s eye.
with every wave you hear, becoming crisper, clearer and with more clarity, you imagine
being there, right here, right now. as you hear those soft and gentle waves, your
mind begins to make a picture of what it interprets this peaceful beach to be like.
whilst your mind wonders into every positive thought, you start to see a glimmer as your
eyes gently close. perhaps blurry to begin with, you see the
fine yellow grains of a sand laiden beach glistening in the light of a clear blue sky.
the sun is bright, warm and relaxing, your skin beginning to feel even more relaxed now,
as your mind fully enters this blissful scene. away from the rigours of the world now, you
find yourself on a tropical island beach, where only positivity can be felt, seen and
understood. you feel it within every nerve, fibre and
muscle of your body. the more you descend into this deeper and
very relaxing place, you become aware that you are in a wooden boat, with oars either
side. this boat is edging closer to the beach you
see ahead, where the calm waves roll ontop of one another in a wash of glorious white
noise, which soothes your mind.
laying still, you look about calmly, to see sea gulls flying above in the warm current
breeze that gently pushes the suns rays against everything
it meets. you, yourself feel the very peaceful sensation,
of that warm breeze across your body as you sleepily peer upon your island of beauty.
feeling the gentle up and down sensation of each wave roll under your boat, you become
more and more relaxed. finally, your boat has made it to the beach,
scooping up some of the golden sand as it reaches the shore.
taking a moment to gain your bearings, you see palm trees as high as can be, greener
than green, which strech in numbers across the edge of this
shore of gold. the occassional driftwood is littered on the
sand for as far as the eye can see, some pieces large and some small.
rock formations and rock pools are not very far from sight, being recognised by the gulls
sitting in huddles ontop. there is not a cloud to be seen, only a dark
blue sky above. you clamber out of the boat, your feet feel
relieved from stepping onto the feather like sand.
as you look around, all you see and feel, is a peacefulness.
taking a gentle and slow walk along the beach, the warm breeze touches your face, helping
your mouth, cheeks and eyes to soften into a mellow
relief. the positive colours all around, make you
feel free, calm and at peace. slowly walking along, sifting your feet and
toes through the sand, you watch the subtle waves glide in, and roll onto the shore.
then, see the sand almost seem to be drying as the tide of each roll sinks back, very
much like your breathing, slow, gentle and calm.
you stand still for a moment to take in everything you see, as you do, you begin to feel one
with all that is around. taking a snapshot of this beautiful island,
you close your eyes, now seeing a mental picture in your mind.
taking your awareness to the waves that you saw, you draw in the energy they displayed
of power, courage and strength that shall not be altered.
feeling this energy in the tops of your arms and chest, you begin to sense a confidence
within, building as you recieve every stream of this
powerful fuel. a fuel that will keep you going, through good
times and bad, to help you finish anything you want to start.
the idea of negative thinking is dimissed through the confidence you now recieve, leading
to improvements in your life and strength in maintaining
any beliefs you hold dear. your awareness is now taken to your skin,
where you feel the warm heat of the sun, a glorious and reassuring energy that you recieve
without hesitation. this energy is of positivity, happiness, warmth
and light. wherever you are in life, your subconscious
will help you to make the right decisions to get you to the right light, a place of
beneficial and warm reassuring circumstances.
this is where your dreams and goals can be seen and followed, your heart recieves this
energy and locks it inside, for your mind to communicate with it
when the needs arise. you notice the palm trees, swaying in the
warm sun breeze, your subconcious latches on to the adapting and grounded energy they
provide. the palm trees hold themselves own deep in
the ground, unmoveable and keeping perspective at all times, whilst also allowing for compromise
in any change of weather.
your abdomen takes this energy down deep, this is also where your intuition lies, allow
yourself from this moment on, to trust in the feelings you get.
the sand is now brought to your awareness, the energy here is of memories, past, present
and future. your feet recieve this energy to help guide the way
for you. some memories can be planted in the sand,
some can be wiped away but they will never be forgotten, the untouched sands that your
feet have not felt yet are realised from past experiences in your
life, where lessons are learned, helping to keep you always going in the right direction.
the warm breeze that touches your skin, is that of love, self love, love from others
and as such, cannot be seen but only felt. the warmth from the breeze or any coolness
is an indication of where love may be, and can be in any form, from friendships, family
or a loved one. your skin soaks up this energy and helps you
to keep positive people around. feeling and sensing all these energies from
the surrounding environment, you take a moment to truly realise every energy in its own right.
when you stop to take a look around at everything, that, is where you can be grounded, realise
things that you never saw before or bring change to your
life. taking a slow deep accomplished breath of
freedom, you open your eyes and walk back to the waiting boat that you arrived in.
as each foot scoops the sand once more, your subconcious ponders over what these energies
can do for yourself. with automatic thinking and drifting off every
now and then, you continue to be relaxed as you walk onward to the boat.
as you reach the boat, you stop once more to look around, and pay thanks, by gently
and slowly closing your eyes, whilst nodding once with a smile
on your face. getting into the boat, you push away with
both oars, and now let the tide take you back out, back to your imagination, and into sleep.
relax more now as you feel those gentle waves roll once again under your boat, giving you
that soft up and down movement. your eyes now tired, your body relieved and
you mind free to only think positive. sleepy and resting down more, your body relaxes
more and more. heading into a light, which is where you started,
back and into sleep you go. deeper and deeper, heavier and heavier you
relax more and more. your mind is free, your body relaxed, and
when you awake, you will have those energies you recieved to use for your every benefit.
close down for now, give your mind and body the rest it needs, you deserve to sleep and
awaken refreshed. sleep now, rest and relax.
for now sleep, and just let go.


22 Responses

  1. angela smith

    January 4, 2018 11:59 pm

    Not having a very good day…I know this meditation will help me feel better. They always do. Listening to your voice always calms me. ๐Ÿ™‚

  2. Sheena Stanhope

    January 5, 2018 1:42 am

    I like it when you talk longer, and it wouldโ€™ve been nice if it had music in the background but the meditation itself was great

  3. Gareth O'Malley

    January 5, 2018 10:47 pm

    Hi Christian – great work on this one! It's funny you mention having done a meditation exactly like the one I mentioned yesterday, because unless my mind is playing tricks on me I can't find any trace of it on here; any chance it could be reuploaded? (the one where the listener falls asleep in a hammock outside beneath the stars, I think it was) Thanks!

  4. John Dittmann

    January 7, 2018 2:30 am

    What can I say that I haven't said before! Another amazing meditation! Are you associated with a webpage or Patreon? I don't have much at this time, but I really would like to show my appreciation for all you have done for me!

  5. Jaime Drumm

    January 7, 2018 5:59 pm

    Always happy when I see one of your meditations show up in my feed ๐Ÿ˜Š Really enjoyed the double body scan and the visit to the tropical island. So many happy memories at the beach.

  6. Stacey Crawford

    January 10, 2018 5:21 am

    So excited to listen to one of your new meditations. I literally have about 4 different people that I will listen to every single night, and of those 4, youโ€™re definitely tied with one other as my favorite โ€œgo toโ€. Your meditations are such a blessing, and I hope you realize just how much you are appreciated and how we benefit from your superb work. Honestly Canโ€™t thank you enough. ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘

  7. Tim Moore

    March 7, 2018 1:15 am

    THank you for your meditation can you list who created the music in the introduction of the video – best T

  8. Anne Leonard

    April 13, 2018 10:18 pm

    Hi Christian . I love all your videos, but could do something without visualisation please.i just Can't do this. I love your voice


  9. Chaya

    May 18, 2018 6:09 am

    I was getting to the calm place until the mention of seagulls, and that was the end of it!
    Tension – as we live with these blasted, nasty birds that attack our place with that awful noise, including snatching food … gave up on this one.:-(
    Though i do like some of the other ones.

  10. Yottabee

    June 7, 2018 6:11 pm

    One of the most relaxing, engaging audios I've yet heard… Sensation in my hands and feet seemed to drop off, and it felt like from shoulder to elbows, my arms were both wrapped in a gossamer-soft material. After a while, the air I was breathing seemed slightly cooler and actually misty – like sea air. I could smell the water and feel the wet sand on the soles of my feet – magical.

  11. black berry

    May 7, 2019 3:21 am

    This is the kind of voice that soothes , relaxes in these …..I cant relax on some voices…but this is very soothing…๐Ÿ†๐Ÿ†๐Ÿ†๐Ÿ†๐Ÿ†๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ


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