Body Scan + All Night Ocean Sounds For Deep Sleep (9h)

Relax your body fully, as you meet it with kind, effortless, and spacious witnessing. Then, drift into a deep sleep with the beautiful sound of ocean waves washing onto the beach.
The body scan is about 11 minutes.
Sleep well.
Audio: recorded waves on the beach at the Pacific Coast, Nayarit Mexico
Image: Jonathan Borba

Transcript

A very warm welcome to this guided body scan that will transition into a full night soundscape of the sea. So get as comfortable as you can possibly be. It's really time to let go of all the doings and allow the being to take over. We're going to transition from being a human doing to being a human being. And I want to encourage you as we go through the body to really have an intention to look upon all that you find with compassion and acceptance. So we're not here to fix anything, We're not here to do the practice correctly. Really allowing ourselves to enjoy and let be and to feel the spaciousness that this attitude brings to the body, To the mind. So that sense is not really a scan of the body, A scan has this connotation of looking for things that are wrong. It's simply giving attention to the body mindfully and taking turns into the specific body parts that we're visiting. So let's start with the head. And there's nothing to do, We're just only gently asking our attention to notice whatever is happening in the whole head. So that can be sensations, Maybe thoughts are there as well, They're welcome. There can be images or feelings. So when there are thoughts, No problem, We're not engaging with them, That's all. We're just really feeling with our feelings what we feel. And also I want to abstain from naming anything. So we're also not analyzing, We're not diagnosing, We're not interpreting, We're not conceptualizing. We're only feeling and the beautiful thing is that there's nothing to do because feeling is already feeling by itself. And while we go through the body, We're still at the head, The whole head. It's a simple body scan, We're not going into details. So the whole head and while we're doing or being with the head, We're also gently staying in touch with the breathing as it's happening naturally. And what you might notice is that when you do that, Relaxation happens by itself. Probably mostly on the exhalations, You can feel muscles losing their tension and your skin and your tendons softening, Releasing. Let's go to the neck throat, The whole neck throat area. Just witnessing non-judgmentally, Just breathing automatically. Then let's go to the chest. So the whole chest again, So front, Side, Back and inside of the chest. You'll probably notice breathing here more clearly. And as we go through the body, See if you can not only notice whatever feelings, Sensations are there, But can you also feel the space itself? So now the entire silent space of the chest. And the beauty of that is that the space is holding the body completely effortlessly, Completely unaffected. I sometimes say, How can we be bodies if we are not first space? So that space is also you. That is what you are. Your body is not just in space, You are the space in which the body is. And that has no boundaries. Going to the whole lower torso, So belly, Flank, Back and inside, Just again noticing without a change agenda. We're actually having empathy for the body here. Empathy meaning being with. We're being with our body without wanting to change it. We're meeting the body where it is, As it is. And then from there, Let's go to the arms. Let's first do the entire left arm. Just being with the arm, Letting it be. Feeling the space and feeling what happens in the space. And then let's go to the entire right arm. Gently witnessing. And then let's go towards the hip groin area. So that means your outer hips, Your front hips, Your buttocks, Your genitals and everything on the inside. And if you don't feel a lot in any specific area, That's completely fine. That means you can focus more on the space of that place. And then let's go to the entire left leg. Front, Back, Sides, Upper, Lower, Bottom, Skin and the inside, Even the bones, The entire left leg. And then the entire right leg. Gentle, Spacious attention for the entire right leg. Then in a very calm way, Let's take the whole body. Don't overthink it, Just kind of have a sense of your entire body. Stay gently connected to the breathing as is happening and just feel the entire body. Then I want to invite you in a moment, I'll first explain, To take three deep breaths. And the way I want you to do it is to imagine that when you breathe in, So don't do it yet, But when you breathe in in a moment, You breathe in through your entire skin and it will enter your entire body, Infusing your entire body with lightness, With energy, With love. And then as you exhale, You exhale imaginatively through your entire skin of your entire body. So it will be really these big movements in and out. So do that three times and enjoy it. Long, Deep, Full, Full body breaths. And notice when you exhale that you can let go even more. Surrender, Let go, Relax. And when you've taken your three full body breaths, Then simply stop doing anything and let the sea, Let the ocean take you deep into your subconscious. I wish you a beautiful sleep.