Body Scan For Deep Sleep

This is a body scan meditation intended to provide the listener with deep sleep. Hope you enjoy this meditation and it helps you relax your body and drift into a peaceful good night's sleep. Have a wonderful sleep.

Transcript

Hello and welcome.

This is a guided body scan meditation to help you prepare for sleep.

You may find yourself drifting off to sleep.

This is fine.

So you can allow the meditation to turn off on its own.

If you notice thoughts such as worries or concerns arising that take your attention away from this meditation,

That is also normal.

See if you can redirect your attention back to the body scan to my voice,

Gently letting go of these thoughts.

If it's possible,

We will be noticing our body lying down on the bed.

We'll be feeling the body sensations that are present,

Scanning the body for any kinds of obvious sensations like vibrations,

Tingling,

Heaviness,

Pressure,

Movement,

Heat,

Coolness.

We'll be noticing these sensations without trying to change them or make them different.

Simply bringing a mindful attention of curiosity and openness to the present moment.

We will be noticing these sensations without trying to change them or make them different.

If you notice yourself starting to think about the sensation or think about something else,

See if you can simply come back to the feelings and sensations present in your body.

Let's begin the meditation by noticing the sensations at the top of your head.

Simply note what you feel.

You might notice vibrations or pressure.

Focus your attention on your skull as it makes contact with the bed or the pillow.

There might be a sense of pressure or other sensations.

Simply be curious about these sensations.

If you can,

Allow any tension you feel to gently release.

If that doesn't seem possible,

Simply notice it is this that you feel.

Scan your face area,

Forehead,

Eyes and nose.

Notice your cheeks and mouth.

There may be tingling sensations,

Temperature,

Tightness.

Let it be all there.

Be curious about your experience and begin to notice the sensations in your throat.

Now bring your attention to the sensations present in your shoulder area.

Notice any tension arising.

Sometimes in the act of noticing tension,

You may find yourself relaxing.

If that's not possible,

You can breathe gently directing the breath to your shoulders.

Notice the sensations in your left shoulder and then bring your attention to the arm.

Notice any vibration,

Tingling,

Coolness,

Pressure or movement in your elbow,

Lower arm and then your hand.

Be curious and open to sensations that are present in your hand and fingers.

Allow your hands to soften and relax.

Now bring your attention up to your right shoulder.

Noticing any sensations that might be present,

Start to scan your right arm for vibration.

Tingle or movement.

Notice your elbow,

Forearm,

Hands and fingers.

A lot of sensations are usually present in the hands and fingers,

But if at any point you feel a tingling sensation,

You can start to scan your right arm.

A lot of sensations are usually present in the hands and fingers,

But if at any point there is no sensation,

Just notice the absence of sensation.

Let your attention go to the top of your shoulders,

To your back.

Imagine an up and down movement crossing your back.

Can you be open and curious to your experience?

Be very kind to yourself no matter what comes up.

Notice your upper back,

Your mid back and the sensations in your lower back.

If thoughts arise as you are doing this,

Like worries,

Concerns,

See if you can let them go.

Let them be like clouds floating in the sky moving across your mind or come back to my words to this scan,

To this body scan meditation.

Bring your attention to the top of the chest area.

Gently scan your chest,

Your rib cage and your stomach.

See if you can soften your stomach,

Breathe deeply while directing the breath to that area.

Allowing it to soften and relax.

Now notice your pelvic area and the places where your body has contact with the bed.

Feel whatever sensations are present.

Gently bring your attention to your left hip and down your left leg.

Notice the sensations in your thigh.

Bring this kind and curious attention to your leg,

Your knee and your left calf.

Notice whatever sensations are present.

Gently bring your attention to your left hip and down your right calf.

Notice whatever sensations are present.

Vibration,

Tingling,

Itching,

Warmth,

Coolness,

Heaviness.

Then bring your attention to your ankle,

Left foot and toes.

Now notice the sensations in your right hip and again bring your attention down to your right thigh.

You can circle your attention on your right leg and notice it in any other way that makes sense to you.

Feel any vibration,

Tingling,

Temperature,

Heaviness or movement in your knee and calf.

Scan your leg down to your right ankle and toes.

Now that you have scanned your body,

You are welcome to start again.

This time start with your feet and go back up to your body until you get to the top of your head.

And go back up to your body until you get to the top of your head.

Now notice the sensations in your right hip and again bring your attention down to your right thigh.

You can circle your attention on your right leg or notice it in any other way that makes sense to you.

Again feel the vibration,

Tingling,

Temperature,

Heaviness or movement in your knee and calf.

Bring this kind and curious attention now back up to your leg,

Your knee,

Your left calf.

Notice whatever sensations are present again.

Gradually bring your attention up to your pelvic area in places where your body is in contact with the bed.

Again feel whatever sensations are present here.

Bring your attention to your stomach,

Top of the chest.

Gently scan your chest,

Ribcage,

Stomach.

Breathe here deeply and relax.

Bring your attention back to your lower back,

Mid back and upper back.

If thoughts arise as you are doing this like worries or concerns see if you can let them go.

Now notice the sensations in your right hip and your left calf.

Bring your attention up to your lower back.

If thoughts arise as you are doing this like worries or concerns see if you can let them go.

Let them be like clouds floating in the sky moving across your mind.

Now move your attention up from your back to your shoulders.

Relax.

Relax your right shoulder,

Your left shoulder.

Bring your attention to your neck,

Nose,

Eyes,

Ears,

Forehead and face.

Gently release the tension in your entire body.

Focus your attention on the skull now that makes contact with the bed or the pillow.

Relax.

Bring your attention back to the top of your head.

Feel free to scan your body up and down as many times as you want.

As you drift off to sleep.

Good night.

Reviews

Very restful and relaxing

Love this. Perfect body scan. Always puts me out by the end.

Lovely body scan, thank you.