Body Scan Sleep Meditation

This sleep meditation features a long body scan to gently ease you into deep sleep. After a rotation around the body, the meditation finishes with breath counting and five minutes of peaceful music, allowing you to drift away into sleep whenever you are ready.

Music by Narek Mirzaei
Image by Pablo Stanley

Transcript

Welcome to your sleep meditation. First of all before you begin your journey into sleep for the night. Make sure that you're in a comfortable position for falling asleep. Take some time to arrange the bed covers and the pillows in the most comfortable way for you. And do whatever you need to do to make yourself warm and comfortable to fall asleep. We're going to be taking the awareness around the body, Resting at many different places in order to bring you into a state of deep relaxation and eventually sleep. But before we begin just take a moment to acknowledge to yourself that there is absolutely no rush to fall asleep. There's no need to worry about if and when you will fall asleep or to try and force sleep to happen. When your body is ready you will fall asleep very naturally. So give yourself permission to enjoy this process of falling asleep. To enjoy the experience of drawing your mind away from the thoughts and worries of the outside world and into your body. Give yourself permission to enjoy the deep rest that you will be receiving for the whole of tonight. Now bring your awareness to the top of your head and rest the awareness at the top of your head. Feel into your scalp, Witness any sensations that you feel in your scalp. And from the scalp move the awareness inside into the brain. Feel into the brain, Observe any sensations within the brain as it rests inside your scalp. Move the awareness to the forehead and the right eyebrow, The right eyelid, The right eyelashes, The right eyeball, The right temple, The right ear. Send the awareness inside the right ear. Feel any sensations inside the right ear. Move the awareness to the right cheek, The inside of the right nostril. And send the awareness up the inside of the right nostril to the eyebrow centre. Rest at the eyebrow centre. Bring the awareness to the left eyebrow, The left eyelid, The left eyelashes, The left eyeball, The left temple, The left ear, The inside of the left ear, The left cheek, The inside of the left nostril up to the eyebrow centre. Rest at the eyebrow centre. The tip of the nose. Bring the awareness to the tip of the nose. The space below the nose. The upper lip, The lower lip, The tip of the tongue. Bring the awareness into the mouth and rest at the tip of the tongue. The whole of the tongue, The roof of the mouth, The bottom of the mouth, The upper row of teeth, The upper gums, The lower row of teeth, The lower gums, The chin, The right side of the jaw, The left side of the jaw, The right collarbone, The right shoulder, The right upper arm, The right elbow, The right lower arm, The right wrist, The back of the right hand, The right thumb, The tip of the right thumb, The right index finger, The tip of the right index finger, The right middle finger, The tip of the right middle finger, The right ring finger, The tip of the right ring finger, The right little finger, The tip of the right little finger, The palm of the right hand, The right wrist, The right forearm, The right elbow, The right upper arm, The right shoulder, The right collarbone, The left collarbone, The left upper arm, The left elbow, The left lower arm, The left wrist, The back of the left hand, The left thumb, The tip of the left thumb, The left index finger, The tip of the left index finger, The left middle finger, The tip of the left middle finger, The left ring finger, The tip of the left ring finger, The left little finger, The tip of the left little finger, The palm of the left hand, The left wrist, The left forearm, The left elbow, The left upper arm, The left shoulder, The left collarbone, The left side of the chest, The centre of the chest, The right side of the chest, The upper abdomen, The navel, The lower abdomen, The right hip, The right thigh, The right knee, The right shin, The right ankle, The top of the right foot, The right big toe, The tip of the right big toe, The right second toe, The tip of the right second toe, The right middle toe, The tip of the right middle toe, The right fourth toe, The tip of the right fourth toe, The right little toe, The tip of the right little toe. The sole of the right foot, The right ankle, The right calf, The back of the right knee, The right thigh, The right hip, The right lower back, The left lower back, The left hip, The left thigh, The left knee, The left shin, The left ankle, The top of the left foot, The left big toe, The tip of the left big toe, The left second toe, The tip of the left second toe, The left middle toe, The tip of the left middle toe, The left fourth toe, The tip of the left fourth toe, The left little toe, The tip of the left little toe. The sole of the left foot, The left ankle, The left calf, The back of the left knee, The left thigh, The left hip, The spine, Send the awareness all the way up the spine, From the base of the spine to the base of the skull. Move the awareness to the right shoulder blade, The left shoulder blade, The back of the neck, The back of the head, The top of the head, Rest the awareness at the top of the head, Now bring the awareness to the breath, Follow the gentle rising and falling of the chest as the breath smoothly flows in and out. Now send the breath over the whole of the body, As you breathe in the breath flows from the tips of the toes up to the top of the head and as you breathe out it flows from the top of the head back to the tips of the toes. Continue breathing over the whole of the body as you begin to count the breaths backwards from 100 to 0 like this, 100 breathing in, 100 breathing out. 99 breathing in, 99 breathing out, 98 breathing in, 98 breathing out and so on. Count each breath backwards as it flows over the body all the way down to zero.

Reviews

Wonderful track! I feel relaxed, calm, peaceful, serene and deeply connected to my body ❤️ Thank you, Jessica, you are doing amazing work to help people heal and grow 🙏🌹🥰