Welcome to this body scan for sleep meditation.
To begin,
Find a comfortable position,
Perhaps lying on your back,
Your side,
Or maybe even your belly.
Get as comfortable as you like using pillows and blankets,
Finding coziness and warmth.
Once you are all snuggled up,
Scan the body from the crown of your head all the way to the tips of your toes.
Ask yourself if there are any changes that you could make that would allow you to feel even more cozy,
And then make those changes.
Now shifting your awareness on to your breath,
Notice the natural rhythm of your breath,
The body breathing itself,
The rise and fall of the belly and chest as you inhale and exhale,
Taking a deep breath in and a deep breath out.
Again,
A deep breath in and a deep breath out,
Moving awareness to your physical body,
Moving awareness from point to point.
Begin with awareness to the right side of the body,
Be aware of the right hand,
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Moving awareness to the left side of the body,
Bring awareness to the left hand,
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Moving awareness to the crown of the head,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
The space between the eyes,
The space between the eyes,
The space between the eyes,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Chin,
The center of the throat,
The center of the throat,
The center of the throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
The heart center,
The heart center,
The heart center,
Navel,
Moving awareness back to the crown of the head,
Back of the head,
Back of the neck,
Right shoulder,
Left shoulder,
Upper back,
Middle back,
Lower back,
Sacrum,
Right hip,
Right thigh,
Right knee,
Right lower leg,
Right ankle,
Right heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Moving awareness to the left hip,
Left thigh,
Left knee,
Left lower leg,
Left ankle,
Left heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The right side of the body,
The left side of the body,
The whole body,
The whole body,
The whole body.
This body scan is now complete.
