Body Scan For Deep Relaxation & Sleep

This is a guided body scan meditation with soft, soothing, melodic guitar from the talented Pat Savina behind it. This was designed to help you deeply relax, reconnect to your body and to aid in sleep. Body scan meditations have many benefits including: Developing a mindful awareness of your body and sensations, relieving tension and stress, improve sleep and well being and being present with your inner world.

Transcript

Just finding some stillness. Maybe finding a nice stretch from your toe tips to your fingertips. Allow your body to begin to settle. Closing down your eyes. Dropping your awareness from your mind down into your body. Sensing the surface underneath your body supporting you. Sensing the space to the right side of the body. The space to the left side of the body. Feeling the space beneath your feet. The space above your head. Sensing all the spaciousness surrounding your whole body now. Notice the touch of air temperature against your bare skin. Notice the touch of your clothes against your body. Sensing your body relaxing every time you exhale. Letting go. Dropping in deeper and deeper. Beginning to surrender. Bringing your awareness to the top of your head. Sensing into your scalp. Noticing sensations in the scalp. Allow your awareness to move beyond the scalp. Becoming aware of your skull. Dropping deeper again to notice your brain. Sensing the brain expanding like a sponge as it relaxes here. Allow your forehead to be nice and soft free from any tension. Bringing your awareness to your eyebrows. Relaxing temples. Now bringing your awareness to your eyes. Feeling your eyeballs relaxing. Falling back and down. Your eyelids heavy. Notice each eyelash. Scent into all the little muscles surrounding your eyes. Feeling them decompress. Now bring your awareness to your nose. Noticing the bridge of the nose. The very tip of the nose. Become aware of left nostril. Right nostril. Feeling the sensation of the breath as it flows in and out of the nostrils. Notice on the breath in the air is cool. On the breath out the air is warm. Allow the cheeks to be soft. And then bring your awareness to your ears. Noticing your ear lobes. The inner ears. Just allowing your awareness to follow your ear canals inside your head. Become aware of your ears receiving sound. Sensing the backs of the ears. Guiding your awareness now to your mouth. Sensing into teeth. Noticing where the tongue is resting in the mouth. Observing any sensations inside the mouth. Sensing into top lip. Bottom lip. And then notice where the lips are touching one another. Bringing your awareness now to your jaws. Releasing any tension or tightness from the jaws. And become aware of the back of the neck. The sides of the neck. And the front of the neck. Notice the notch at the base of the neck. Feeling shoulder blades melt down your back. And sensing into shoulders. Letting the upper arms be heavy. As they relax towards the earth. Noticing your elbows. Your inner elbows. And let the forearms relax. As you sense into your wrists. The bones in the wrists. Noticing the backs of your hands. So bring your awareness into your thumbs. Your second finger. Your third fingers. Your fourth fingers. Your pinky fingers. Noticing the spaces in between all of the fingers. Become aware of sensations in the tips of the fingers. Pouring your awareness into the palms of your hands. Sensing energy. Tingling warmth. Providing your awareness to the collar bones. Noticing the left collar bone. And the right collar bone. Feeling the collar bones broaden and soften. And relaxes even more. Sensing into your heart space in the centre of your chest. Becoming aware of sensations around the heart. Listening to see if you can hear your heart beating. Sensing the rhythm of your heartbeat. Your awareness moves down into the rib cage. Feeling into the ribs at the back of the body. The ribs at the side of the body. And the ribs at the front of the body. Feel the spaces in between the ribs as the ribs expand and contract with your breath. Guide your awareness to your navel. And from your navel down into your lower belly. Sensing the fullness of the belly. Allowing the belly to be soft. Free of tension. Notice the way the belly rises and falls. With each inhale and exhale. Bringing your awareness to the left hip. Your right hip. Feeling both hips at once. Sensing them soften and open energetically. Become aware of your pelvis. And then sensing into your sitting bones. Feeling your sitting bones connected to the surface beneath them. Sinking in. Noticing the weight of the thigh bones. Thighs are heavy. Relaxed. Letting go. Bring your awareness now to your left knee. Your right knee. Feeling both knees and kneecaps simultaneously. Sense the space behind the knees. And then become aware of your shins. Your shin bones. Notice all the spaces in between your toes. And any sensations in the very tips of your toes. Body is heavy. Deeply relaxed. And then dropping your awareness even deeper. Sensing into the bones of the body. And going deeper. Feeling all of the cells inside the body. Sensing them glowing with energy. Feeling your whole body now. It's one divine vessel. Completely surrendering. Stay here for as long as you like. Enjoying this deep relaxation. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music. Relaxing music.

Reviews

So much thanks. Your voice is heavenly and the music so beautiful. A wonderful scan meditation 🙏🏻🙏🏻💚

Body scan with the right rhythm an pauses, I enjoyed the music too . 🙏

I wasn’t sure about the music at first as I usually like no background music but I really enjoyed this 🙏🏻❤️

Beautiful

Thanks for the relaxing Voice and the so soothing experience. I did not fall asleep but it was just so relaxing. Thank you.
Namesta