Today we are going to do a body scan meditation for deep and restful sleep.
Sometimes known as progressive relaxation,
We will be feeling into parts of the body and I will be asking you to sense into those parts,
The internal sensations of the body.
At any time in this practice if you feel if a part of the body is inviting your attention,
Feel free to stay with that body part for any length of time and returning back to the sound of my voice whenever you're ready.
I invite you to get comfortable in your bed in a reclining position.
Find any way that you are comfortable sleeping but I'll suggest attempting to lie down on your back to start.
Maybe two or so pillows propping up behind your neck,
Not too high but enough that you get a little bit of a slope to your spine.
Maybe adding a pillow or a rolled blanket underneath the knees which helps to release the lower back and if necessary stacking up blankets or pillows along the sides of your arms so that they can be fully supported and at ease during our practice.
As you're settling in,
Making any last adjustment that makes you even three to five percent more comfortable,
Sensing into the body,
Noticing the points of contact between your body and the supports beneath you.
You may notice the shoulders and hips and pelvis,
Backs of the legs and heels,
The arms fully supported by the blankets,
Pillows,
Mattress beneath you.
Feeling into the vibrant sensation of the head,
Top of the head,
Back of the head,
Forehead,
Temples,
The right eye,
The left eye,
Both eyes all at once,
The nose,
Air in the nostrils cooler on the way in,
Warmer on the way out,
The right cheekbone,
Left cheekbone,
Cheeks,
The mouth,
Lips,
Gums and teeth,
The tongue resting it in the bottom of the mouth,
The jaw,
The right ear,
The inner and the outer ear,
Inner and outer left ear,
All of the sensations of the head all at once,
The neck,
The sides of the neck,
The front of the neck and the throat,
The back of the neck and the upper spine,
Moving into the right shoulder,
Right upper arm,
Right elbow,
Forearm,
Wrist,
The palm of the hand,
The top of the hand,
The right pinky,
The fourth finger,
Middle finger,
Index finger and thumb,
Sensing into the entire right arm,
Hand and shoulder all at once as vibrant aliveness and sensation,
The left shoulder,
Left upper arm,
Left elbow,
Forearm,
Wrist,
The palm of the hand,
The top of the hand,
Pinky,
Fourth finger,
Middle finger,
Index finger,
Thumb,
Your entire left hand,
Arm and shoulder all at once as vibrant sensation,
Feeling into the chest,
Upper back,
Mid-back,
Mid-belly,
Side ribs,
Waist,
Lower belly,
Lower back,
The whole torso all at once,
The whole upper body as shimmering sensation,
Dissolving tension,
Letting go of the day so that you may slip into a deep restful sleep,
The hips and pelvis,
Right upper leg,
Right knee,
Right lower leg,
Ankle,
The top of the foot,
The heel,
The arch,
The whole sole of the foot,
The ball of the feet,
The pinky toe,
Fourth toe,
Middle toe,
Second toe and big toe,
The whole right foot,
Lower and upper leg and hip all at once,
A field of shimmering sensation,
Feel into the left hip,
Left upper leg,
Left knee,
Lower leg,
Ankle,
The top of the foot,
The heel and arch,
An entire sole of the foot,
The ball of the foot,
Moving into the toe,
The pinky toe,
The fourth toe,
Middle toe,
Second toe and big toe,
The whole left foot,
Ankle,
Lower and upper leg and hip all at once,
A field of vibrant sensation,
Dissolving into pure sensation,
Sinking into the supports beneath you,
Feeling the whole body dissolve,
Release and relax into the supports beneath you.
