Body Scan For Better Sleep

A Complete Body Scan To Regulate Your Nervous System For Better Sleep. Come to peace with this short 5 minute guided meditation. Follow as good as you can without judging yourself, just observe your body as you are no matter if you are losing the focus or can perfectly follow the guidance, you are doing the work that will allow you to sleep better.

Transcript

Namaste. And welcome to the SpottyScan. My name is Marcel Roux, Your guide today. Take a deep inhale. Exhale make sure you're settled either in a chair or on a bed lying inhale again Making your exhale longer. And we're arriving at your hands right now. If there is any kind of tingly sensation or vibrational sensation happening during the body scan, That's completely normal. Just let it happen and observe. Connect to your big funds. Connect the index fingers. Connect to your middle fingers. Connect to your ring fingers. Connect to your little fingers. Shift your awareness to the palms. The top of the hands. The wrists. Holding your whole hands in focus. Connecting to the forearms, The elbows, The upper arms, The shoulders, And holding your whole arms in focus. From here, Shifting your focus, Your awareness. The hips, Now to our hips, Arriving there in your time. Arriving there in your time. Rhyming there at your hips in your time Connecting to the thighs, The big muscles of your thighs. The knees lower legs, The shin bones and the calves. The ankles. The heels. A soul of the feet. On top of the feet. And the big toes. The second tools, The food, The fourth. And the pinky toes Holding your whole feet in focus right now. And coming up to your perineum between the anus and the genitals. And from there connecting to the start of your spine. Vertebra by vertebra climbing up until we arrive at the belly button. Feel how the belly button rises to all the different sides as you're inhaling. And falls again as you're exhaling And climb up further. To the solar plexus. Feel the body all around. The skin. And climbing up further to your heart. Feel the chest and your heart. And the climbing Further up. To your throat. Connect. And climbing further up to your chin and your jaw. Your lower lip and your upper lip. Inside the mouth, The tongue. Let the tongue rest on the roof of the mouth, Close your lips slightly, So there's just a little slit between your lips. Come further up to your nose, To the right nostril, To the left nostril. The right ear to the left ear. The right eye, The left eye. In between the eyebrows together. With the third eye. Come to your forehead. And come to the back of your head. Come to the very top of your head. Take a deep inhale. And exhale completely. Start to move your fingers, Your feet and come back to your body. Move your body in any kind of way that feels good to you. If this journey helped you settle, Leaving a rating helps others find it too. Thank you for practicing with me.