This bodyscan script use a strong technique, which will help you fall asleep gently and worry-free. During a body scan, the attention is being directed to specific parts of the body, which will trigger a pleasant warmth or perhaps a tingling sensation. This warmth will not only help release muscle tension, but also help you fall asleep in a matter of minutes. You can use this script to read out loud to other listeners. It also uses hypnotic elements at the end.
Type: Meditation/Hypnosis
Techniques: Bodyscan, Guided Imagery, Hypnotic Deepener
Visualization: Yes, around 10%
Setting: Tropical Beach, Night
Goal: Fast Sleep
Strength: 3.5/5
Bodyscan Sleep Script
Now make sure that everything is done – devote yourself to your relaxation and make yourself comfortable. Find a position in which you feel completely safe and secure. This can be on your back or side. When all this lies behind you, I invite you to close your eyes. Let your eyes be fully relaxed. Maybe you feel how the many muscles in your eyelids become warm and heavy. Just let it happen. And draw your attention to your breath – the gentle lifting and lowering. Inhale – and sink deeper as you exhale. Notice a feeling of depth and warmth. Feel the gravity and how your body sinks into the support.
You don’t have to look for anything new or unusual. Just notice the flow of your breathing. The gentle steadiness. Perhaps a sense of depth that comes with the exhale. Breathe in – and let all the air out. And with it, all the worries – everything you no longer need. New, powerful energy fills your entire body – as all the tension flows out. Consciously feel yourself sinking deeper into the support as you exhale.
Let your breath flow in its natural rhythm. Continue to feel how everything relaxes as you exhale naturally. – In this comfortable warmth, your mind is allowed to focus more and more on its relaxation. With time this happens all by itself. Your body is allowed to relax – to drift away, as there is nothing you have to hold on to. And with depth, comes a pleasant warmth. A soothing wave of calm, that gently envelops you – that makes your limbs pleasantly warm and heavy. Even if the warmth does not come immediately, you can always welcome it sooner or later. And when you do, you may sink further into this gentle gravity. Pleasant heaviness. – calmness. – Warmth is allowed to unfold.
Visualization & Bodyscan
Now imagine yourself in a faraway place. Visualize that you are lying on a tropical beach and warm sand is carrying your body. Gentle waves are rushing in front of you. Stars shine over the vastness of the Caribbean sea. Imagine it and picture the place in your mind’s eye. It is night and still pleasantly warm. A light breeze brushes your skin. Just like that you are lying here in the warm sand. If you like, you can let the sand trickle through your fingers – feel the individual grains of sand.
Warmth is allowed to unfold further in this pleasant calm. Now become aware of the contact between you and the sand that supports your back – just like your legs, arms and head. Direct your attention to your body and start from the tips of your toes. And as you slowly scan your body up to your head, you can imagine yourself sinking deeper into relaxation. Take your time and direct your focus from the bottom, all the way up. Without having to judge it. From your feet to your calves. Your belly. Arms and hands. Up to your head and forehead. Take your time. Feel the warmth and heaviness.
Return your focus to your feet. Now, Start with the left foot and pay attention to what you feel. You may notice warmth or a tingling sensation. Continue to your left calf. And now feel warmth spreading from your left toes… up your left foot… into your left calf. Like a gentle stream.
Continue with your perception to the left thigh. Feel the wave moving on. And now your left foot – left calf – and left thigh are incredibly warm and relaxed. From there, the warmth flows over your belly… to continue into your right thigh. Imagine this wave flowing from your left foot…up into your belly…and from there…into the right side of your body. From the belly… into the right thigh… The right calf… into your right foot. Even into the toes. Think of it as a wave of warmth…flowing from your lower left…to your belly…all the way into your right foot. Like a gentle wave…or a warm shiver that creates a pleasant tingling sensation.
Feel this state. Is your left foot or your right foot more relaxed? Do your left calves or right calves feel more relaxed? And as you try to feel this state, the wave continues to flow. It spreads out. Evenly. Throughout the lower body. Everything is now warm and relaxed.
So pleasantly heavy and warm. The wave now expands further over the stomach. And from there into both arms. Direct the focus to your left arm. Then into your hands and fingers. And feel how the warm wave flows into this part of your body. First over the upper arm. Then into the forearm. Into each of your fingers. Now feel into your right arm as well. And compare the warmth and relaxation: Where is it stronger? Is your left arm… or your right arm more relaxed? And now, as your left arm relaxes, your right arm relaxes as well. Warmth flows into that part, too. So deep and serene. So pleasantly warm. Feel how the warmth relaxes your arms. – Perhaps they are so deeply and firmly relaxed that it is now too strenuous to move them. So heavy and deeply relaxed. Pleasantly, the warmth flows into every part of your body, no matter how small. Feel again: Is your left arm or your right leg warmer? And while you focus on these parts, the warmth flows once again into your left leg. And as you think if your left leg or your right arm is more relaxed, you may not even notice the warmth flowing into your left arm. Everything is at rest. Everything is warm. So deeply and firmly relaxed.
The wave continues to flow over your neck. Into your shoulders. Focus on this part of your body. And feel the pleasant warmth. It continues to flow into your head. The forehead. And makes your facial muscles soft and warm. The eyelids. The jaw. Everything loosens. Everything is warm and pleasant.
Sleep Fadeout
Feel how your limbs are so deeply relaxed. So warm and heavy – that it becomes too exhausting to move them now. Give your body the rest it deserves. And with the warmth and peace, your body-cells regenerate. The muscles and limbs. Everything relaxes. like a gentle wave that surrounds your whole body. The warmth also makes any tension disappear. If you feel tension in any part of your body, focus on that part. Then, feel the wonderful warmth flowing into that part of your body. Any tension will be released. Allow yourself some time to sense this state. You may want to relax, or focus even further on a particular part of your body. Just let go. Experience the lightness. Or settle into a gentle sleep.
With every second you feel a more comfortable warmth. This allows you to sink further and deeper. And by sinking further and further, you become more and more relaxed. Through the relaxation, you may feel a more pleasant warmth, which makes you sink further.
Just allow yourself to sink deeper – into a gentle rest. Deeper and deeper down. The further you sink, the heavier your muscles become. Your arms, your legs… – So pleasantly heavy that every movement becomes too strenuous. And the warmer your muscles become, the further you sink. – more and more comfortably – warmer – safer –… The warmer you feel, the more relaxed you become. Because with the warmth comes a deep calm – sink into a wonderful sleep. Let yourself drift, as if on a cloud. Enjoy the sound of the ocean. Completely relaxed. Deeper and deeper – more and more relaxed. You may sleep now… rest calm and deep until the next morning…
