Welcome to a body scan for sleep.
Make sure that you are lying down,
Preferably on your back if possible,
And that you are warm and comfortable.
Take a deep inhale through your nostrils and then a long exhale through your mouth.
Do this twice more.
Deep inhale,
Long exhale.
And now just notice where the back of your body meets whatever it is you're lying on.
Awareness of the connection between the two.
And now take all of your awareness to your right foot.
Your right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
The sole of your right foot,
The top of your foot.
Ankle,
Lower leg,
Right knee,
Back of the knee,
Thigh,
Buttock,
The hip,
The whole of the right leg.
The whole of the right leg.
Now take all of your awareness to your left foot.
Your left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
The sole of your left foot,
Top of the foot.
Ankle,
Lower leg,
Left knee,
Back of the knee,
Thigh,
Buttock,
The hip,
The whole of the left leg.
The whole of the left leg.
Now take your awareness to your abdomen.
Your lower abdomen,
Your upper abdomen.
The right side of your chest,
The left side of your chest.
The whole of your chest together.
The whole of the front of your body together.
Now take your awareness to your lower back,
Your mid back,
Upper back,
The whole of your back together.
Now take your awareness to your right hand.
Your right hand thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
The palm of your hand,
The back of your hand,
Your wrist.
Your lower arm,
Elbow,
Upper arm,
Shoulder.
The whole of your right arm and hand together.
Now take your awareness to your left hand,
Your left hand thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
The palm of your hand,
The back of your hand,
Your wrist.
Your lower arm,
Elbow,
Upper arm,
Shoulder.
The whole of your left arm and hand together.
Take your awareness now to the back of your neck,
The front of your neck,
Both sides of your neck.
Take your awareness to the back of your head,
The top of your head,
The right side,
The left side,
The forehead,
Both eyebrows,
Both eyes,
Both cheeks,
The nose,
Upper lip,
Lower lip,
The chin.
The whole of the neck and head together.
Both legs together.
Both arms together.
The head and body together.
Legs,
Arms,
Head and body together.
The whole body together.
The whole body together.
The whole body together.
Now shift your awareness to your breath.
Watching your inhale and your exhale.
Your inhale and your exhale.
Continue to watch your breath until you drift off to sleep.
