Sleep Well Body Scan

This body scan meditation is designed to produce a state of total body relaxation to induce restful sleep for your body and mind. This is a great meditation to reduce stress and manage anxiety. You can use this meditation during the day to help you to reduce stress and anxiety and to take an afternoon nap or you may use it in the evening to help you sleep.

Transcript

Hello, Dee here with a great big welcome to this simple body scan for promoting deep rest. The intention of this body scan is to help you to prepare for sleep. As you do the practice with me now, You may find yourself drifting off to sleep or wandering away and coming back. This is absolutely fine. You might also notice thoughts such as worries or concerns arising as we do the practice together that might take your attention away from the guidance. This is also perfectly normal and no problem. When you notice the mind wandering, See if you can notice with kindness and then simply redirect your attention right back to the guidance. Gently letting go of whatever concerns, Worries or thoughts are here if it's possible. We'll be noticing our body lying down on the bed. We'll be feeling the body's sensations that are present. Scanning the body for any kinds of obvious sensations like vibrations, Tingling sensation, Heaviness, Pressure, Movement, Heat, Coolness. We'll be noticing these sensations without trying to change them or to make them different. Simply bringing a mindful attention of kindness, Curiosity and openness to whatever is here in the present moment. So if you notice yourself starting to think about the sensation or to think about something else, See if you're noticing might be kind and curious and then when you're ready, You can simply come back again to the feelings and the sensations present in your body. We can begin the meditation by noticing the sensations right now at the top of our head. So simply bring your attention to the top of your head and notice what you feel. Maybe you'll notice some vibration or pressure and then allow your attention to notice your skull as it makes contact with the bed or the pillow. There might be a sense of pressure, Weight. Maybe you'll notice some other sensation. Simply be curious about these sensations, Feeling them. Sometimes when you encounter a sensation, There may be some tension. If you can, Allow it to gently relax. If that doesn't seem possible, Simply notice what it is that you feel and notice your face area, Your forehead. Sometimes when you encounter a sensation, There may be some tension. If you can, Allow it to gently relax. If that doesn't seem possible, Simply notice what it is that you feel and notice your face area, Your forehead, Eyes, Nose. Notice your cheeks and mouth. There may be sensations of tingly, Temperature, Tightness. Let it all be there. Be curious about your experience. Then begin to notice the sensations in your throat and neck and become aware of anything that's present for you. Then begin to notice the sensations in your throat and neck and become aware of anything that's present for you and your shoulder area. If at any point you notice tension arising, Sometimes in the act of noticing it, You may find yourself releasing the tension and relaxing. If it feels extremely tense, You can breathe gently, Directing that breathing right into the area of tension to allow it to soften. And if it still stays tense, Just continue on with the body scan. At this moment, You're aware of the sensations in your left shoulder. Bring your attention there and then let your attention go down your left arm, Noticing any vibration, Tingling, Heat, Coolness, Pressure, Movement. As you reach your left elbow, Your lower arm and then your hand, There are often quite a few sensations in the hand area. Notice your left hand and the fingers. Be curious and open to the sensations that are present. Also, Allowing your hands to soften and relax. Now bring your attention up to your right shoulder. Again, Noticing any sensations that might be present. Starting to go down your right arm, Feeling vibration, Tingling, Movement. Noticing your elbow, Your forearm, And then also your hand and fingers. Again, Lots of sensations are usually present in our hands and fingers. But if at any point, There's no sensation, Just notice the absence of sensation. Now let your attention go back to the top of your shoulders, To your back. Notice the shoulder area soften. Breathe. Begin to bring your attention down your back. You can zigzag it across your back or you might like to make an up and down movement in your mind. Sometimes there's strong sensations in our back. The sensation of touching the bed, Pressure, Weight. Sometimes there's not much sensation at all. Can you be open, Kind, And curious to whatever the experience is. Kind to yourself, No matter what. You can notice your upper back, Your mid back, And to notice the sensations in your lower back as well. Making sure to breathe. If thoughts crop up as you're doing this, Worries, Concerns. Once again, See if you can let them go. Let them be clouds floating in the sky, Moving across your mind. But don't take them so personally. Just watch the clouds floating by. Let them go if possible. Or at the very least, Come back to my words and to this body scan. Now bring your attention to the top of your chest area. And let yourself gently scan your chest down to the upper rib cage, Into the stomach area. See if you can soften your stomach. Breathe more deeply. Directing some breath right into the stomach area. Allowing it to soften and relax. You can notice your pelvis, The whole pelvic area. The places where your body connects with the bed. Feeling whatever sensations are present. And now gently bring your attention to your left hip. And we start to bring our awareness down our leg. Noticing the sensations in our thigh. You can circle your attention gently around the leg. Noticing whatever is obvious to you. Not forgetting to breathe. Bringing this kind and curious attention to your leg. And then to your knee and left calf. Noticing whatever is present. Vibration, Tingling, Heat, Itching, Warmth, Coolness, Heaviness. Let it be here, Whatever it is. And noticing your ankle, Foot and toes. There may be quite a bit of sensation in your feet. Possibly, Maybe not. Become aware of whatever is here for you. Just right now, In your left foot. Now come back up to your right hip. Noticing the sensations in your right hip. And again, Bring your attention down your right thigh. Feeling whatever is present. You can circle your attention or notice it in any other way that makes sense to you. Feeling the vibration and tingling, Heat, Heaviness, Movement. And to your knee and down to your leg, Your calf. Feeling the sensations present. Scanning your body. And then down to your right ankle and toes. Now that you've scanned your body, You're welcome to start again. You can redo this practice by repeating this meditation with me here on Insight Timer. Or you can continue on your own now. This time if you wish, You can start at your feet and go back up through your body till you arrive again at the top of your head. Feel free to scan your body up and down as many times as it's helpful to you. Wishing you deep relaxation and wonderful sleep when you get there. And inviting you to follow me here on Insight Timer for more sleep and relaxation meditations.