Welcome,
My name is Livia.
It makes me so glad you decided to join this bedtime body scan practice,
One that helps you reconnect with your body,
Presence,
And the restful sleep.
To begin,
Lay down in your bed and close your eyes.
There is often a lot happening around us during the day,
And once we lay in the bed,
The mind may keep us aware with thoughts about the past or with worries about what's yet to come.
By gently bringing our attention to the physical body,
We guide ourselves back into the present moment,
Allowing the mind to rest here in the now.
During this practice,
We will notice sensations such as tingling,
Warmth,
Or tension.
If you don't feel anything,
That is perfectly fine,
Simply acknowledge the absence of sensation.
Be patient with yourself,
Progress in meditation is often subtle and unfolds over time.
You may choose to use this recording as part of a daily practice,
Supporting your ability to connect with and sense your body more deeply.
To begin,
Take a moment to connect your breath.
No need to adjust anything,
Simply observe.
You might find it very noticeable,
Or a little harder to sense it.
There is no right or wrong way,
It is just what it is.
Bring your focus even closer,
Can you feel it as it enters your nose?
How does your body rise and fall with each breath?
You don't have to force anything,
Simply notice.
As you lay and breathe,
You might already notice some sensations in the body.
Some areas may feel pleasant,
Others uncomfortable or tense.
See if you can remove all labels for now,
Observing without judgment,
With equanimity and curiosity.
Keep this intention throughout your journey as you begin exploring each part of your body.
Anytime the mind wanders,
Gently and lovingly bring your focus back to the body part you were scanning.
With the next inhale,
Bring gentle curiosity to the back of your head.
How does it feel as it rests on the bed beneath you?
No need for words,
Just feel.
Gradually,
Move your attention down to the neck.
Notice any sensation that are alive at this moment.
Shift to the shoulders,
What do you notice?
Any tingle,
Softness,
Tension or something else?
You might feel discomfort or resistance,
Observe it without trying to change it.
Softly surrender to whatever you are experiencing,
Knowing that all shall pass.
Just as each breath does,
Nothing lasts forever.
Travelling slowly down on the back,
What sensations arise as you follow the spine?
Simply observe with equanimity as you arrive to the hips,
There is no right or wrong,
All is as it is.
Sensation may be subtle or intense.
Continue scanning down towards the legs,
Like a wave that has washed down the back,
Moving upwards along the front of the body.
Scan the top of your feet for any sensations,
Could be something very subtle,
Buzzing or itching,
Just be curious.
Moving further up,
Your mind may drift to thoughts or to other parts of the body asking for attention.
Gently return to the journey.
Moving further up the pelvis area,
Sensing the whole belly,
Feeling the aliveness in your chest,
A curious exploration of the sensations in the throat,
Notice any tension or ease at the jaw,
There is no need for the mind to create a story,
Just observe.
Observing your lips,
Explore the sensations by the nose,
Feel the face,
Your eyebrows,
All the way to the top of your head,
As you have now taken your whole body with all its aliveness,
You may notice some peace and gratitude arising,
Appreciation for your body and breath for supporting you,
To be able to fully live life.
As you give your full presence to yourself,
Some emotions or challenges may arise,
If so,
Take a moment to offer yourself some love and compassion wherever you are at this moment,
Notice the bed holding you gently as your breath moves,
You might already feel a soft pull to join the dream world,
If you wish,
You can also keep practicing scanning your body with the same cycle,
Let's meet again tomorrow,
Having a daily body scanning practice will not only make it easier and easier to connect your bodily sensations and sleep,
But yield deeper insights and greater mindfulness.
Thank you for joining me,
I wish you a lovely evening with peace and deep rest.
