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This episode is brought to you by Facebook.
So you were scrolling on Marketplace, and there it was, the bike you'd been searching for.
You sent a message, and it turned out the seller was super chatty, kind of funny, and an avid cyclist.
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The thing about Facebook, you might find more than what you're looking for.
From a browse to a bike ride, this summer, find more on Facebook.
Welcome to Get Sleepy, where we listen, we relax, and we get sleepy.
My name's Thomas, and I'm your host.
Thank you for tuning in.
Tonight, we have a special body scan relaxation, written and read by Nicky.
Previously, these meditations were often exclusive to the premium feed, but I'm delighted to be bringing this to our entire audience here on the Get Sleepy public feed.
Such is the nature of our new five-day-a-week schedule.
This meditation is a gentle, nurturing body scan, taking you on a journey inward.
It's a slow invitation for every single part of you to rest, to soften, and to welcome in sleep.
So, wherever you are now, I invite you to get truly comfortable.
If you're not already, lie down where you're intending to sleep.
And find the position that feels most comforting for you in this moment.
Once you've found your place, let your eyes close.
Allow the outside world to fade away.
This moment is for you.
Even though we're aiming to settle into stillness now,
Give yourself the permission to move whenever you need to, to fidget if your body needs it.
Let there be no pressure here.
Now, I'll hand over to Nikki as she helps you continue to unwind and drift towards relaxation and sleep.
Let's take a deep breath together now.
Inhale, fill up the lungs, feel the ribs expand.
And exhale, let everything soften.
Again, breathe in deeply.
And sigh it out.
One more time.
And let your breath return to its natural rhythm and just notice it now notice your breath you are breathing and you are here
And you are supported in this moment.
As we begin silently say to yourself, I am preparing to rest.
Say to yourself i invite my mind and body to let go and say to yourself i am open to deep relaxation
I invite my mind and body to let go I am open to deep relaxation let these words sink in for a moment allow the intention to settle
You are preparing to sleep now, and there's nothing else for you to do.
We'll start this journey at the very tips of your toes.
Bring your awareness now to your toes.
Each one, all ten.
Can you feel them?
Their skin.
The bones inside.
The small joints that flex and curl.
Allow them to rest one by one.
Your big toes, second toes, third toes, fourth toes and fifth toes.
Let your toes and the spaces between them soften.
Feel into the soles of your feet now.
Notice the stretch of the arches.
The pads of the feet, the soft tissue and tiny bones beneath the skin, let them be heavy
Draw your attention now to the tops of your feet, the skin, the tendons, the delicate structure that connects you to movement and balance.
Invite rest here.
Let any tightness melt away.
Now bring your awareness to your heels, perhaps pressing into the support beneath grounding you.
Feel the weight of your heels sink down.
Now move slowly up to your ankles, aware of the joint, the connection point where your feet meet your legs.
Invite your ankles to soften, to release.
From your ankles bring your awareness to your lower legs, your shins and calves, feel into the shin bone, the layer of skin stretched over it, and to the back
The soft muscles of your calves wrapping and supporting your legs.
Allow these muscles to release any grip.
Let them melt.
You don't need to hold yourself here in any way.
The earth is holding you.
Now feel your knees, the kneecaps, the intricate inner structure that helps you bend and move.
See if there's any tension there, any tightness give yourself permission to soften and let the knees drop into stillness bring your attention now to your thighs
The strong muscles at the front.
The muscles that run along the inner thigh.
The hamstrings.
Resting now.
Imagine the space inside these muscles in your legs, the blood vessels that flow through them, the nerves, the pulse of life ready for sleep.
Bring awareness to the skin that wraps around both legs, welcoming total relaxation.
Now move to your glutes.
Strong, supportive muscles that do so much throughout the day.
Let them sink deeply into the bed beneath you.
Let gravity do its work.
Let the effort go.
Now shift your awareness into the pelvis, notice where your hips meet the bed, feel the shape of the hip bones,
The deeper muscles surrounding and supporting this area.
Allow your pelvis to release.
Let go of any clenching, any gripping.
And even deeper still bring awareness to the organs housed within and above your pelvis your reproductive organs your bladder intestines each one always working on your behalf
Quietly steadily without asking anything of you tonight we thank them and invite them to rest
The whole lower body now feet legs hips is heavy still resting move your awareness to your lower back
And feel the weight of the spine sinking into the bed, each vertebra is supported, let the surrounding muscles soften, releasing any tension they might be holding,
Let your whole lower back soften and then feel your belly, the front of your body, soft, rising and falling with your breath.
Beneath the skin, your stomach, liver, pancreas, all processing, digesting, working away quietly.
Invite rest here.
Bring awareness now to your rib.
The bones wrapping around your middle cradling your lungs your heart as you inhale notice the expansion as you exhale the soft release
Place gentle attention on your lungs.
Notice how they fill and empty with no effort from you.
And now your heart.
Your beautiful beating heart.
Feel the rhythm steady and calm.
And let this space soften with gratitude and ease.
Now bring your awareness to your shoulders and let them fall away from your ears invite space into the joints into the rotator cuffs the muscles layered there and soften them
Travel down your upper arms.
Let the muscles there rest.
Feel them grow heavy.
Moving down to your elbows.
Your forearms.
Your wrists.
Now bringing your awareness to your hands, the palms, the backs of your hands, all ten fingers,
Your thumbs, index fingers, middle fingers, ring fingers and little fingers, let them all be still, let them be soft, the skin, bones, joints,
Release here, your arms have done all they need to do today, let your arms and hands rest fully, bring your awareness now to your neck,
And notice if there's any tightness here at the front of your neck soften allow the back of your neck to release let your throat feel open
And bring your attention to your jaw, let your jaw be soft, unclenched teeth, releasing any tension, your tongue rests in your mouth,
Feel the inside of your cheeks, the muscles around your mouth, let them fall slack, soften the nose, sense into a release
Of the sinuses, let go of any tension around the eyes now, the eyelids feeling heavier as those little muscles unfurl
Awareness to your temples, right and left, left and right.
Noticing the softness of your forehead.
Smoothing out that area by letting go just a little bit more.
And bringing your awareness to your scalp now, even here, at the follicles of your head, you let go.
Feel your whole head drop into the support beneath you.
Now bringing your awareness to your entire body from the crown of your head to the tips of your toes your whole body resting all the layers we visited all the parts of you are resting
Skin, muscles, organs, bones, resting.
And also, those flowing systems of your body.
The quiet rhythm of your blood circulating with ease, carrying oxygen and nourishment to every corner of you.
The gentle movement of your lymph always cleansing.
Always supporting the fluids that cushion your joints that connect to organs that carry signals between your cells all of it continuing its quiet work
But in this moment, at a gentler rhythm, balanced and unhurried.
And within all of this, the cells in your body,
Trillions of them.
Each one attuned to what you need right now.
Some are even busy restoring right now.
Just as the whole of you will as you sleep.
Find comfort that your body continues effortlessly to care for you while you sleep.
Your whole body now, inside and out.
Down to that microscopic level is resting, even the parts you cannot name.
And between every part of you, there is also space.
The space between joints, between breaths, between thoughts.
That same spaciousness now begins to gather around you.
It's the quiet pause between one moment and the next.
The gentle stillness that lives between wakefulness and sleep.
You're already there, drifting at the edge, held in that comforting in-between space.
So now
Allow yourself to drift further.
There's no more to do.
No more to notice.
Let your body soften even more.
Let your mind dissolve into stillness and trust that sleep will come.
Let yourself go into this restful night.
Sleep well sleep deeply good night
Thank you.
Thank you.
Thanks for watching!
Thank you.
