Hello friends,
Thank you for joining our body scan meditation for relaxation,
Awareness and deep sleep.
It also will help if you struggle with falling asleep.
So the best time to do this meditation is in bed when you are ready to rest for a night.
I invite you to lay down very comfortably,
Find a comfortable position for you,
Relax your body,
Take a couple of deep breaths and on every exhale relax your body even more.
Let your body be soft and completely rested on your bed.
Close your eyes.
Let's bring attention inside to the body.
Try to feel,
Try to notice the borders of your physical body.
Touch of your clothes on your skin or blanket.
Pillow if you're using it.
Notice your breath.
Notice how air enters your body through nose.
How exactly does it feel?
What sensations are there?
Pay attention to how your belly and your chest fills up with air and how they empty out on the exhale.
Good.
Let's start body scan from very top of your head.
Bring all your attention to that spot.
Nothing can go wrong in this meditation.
Everything what you feel or you don't feel is a right experience.
Try not to think about it,
Not to analyze it.
It's not what we are here for.
Just follow my words with clear mind and intention to relax and feel your body.
So keep your attention on the top of your head,
Your scalp.
How does it feel?
You can feel a warm sensation over there,
Maybe some tickling or just feel the weight of your head.
Send your attention to your forehead.
Feel the skin on your forehead,
Your eyebrows.
Usually there is tension in eyebrows and eyes muscles that is hard to notice.
So right now it's a good opportunity to bring more relaxation in that area.
Relax it a little bit more.
Pay attention to your eyes area.
Skin around your eyes.
How does it feel?
Your nose.
Try to feel the very tip of your nose.
Slide down to your lips.
This is also a good opportunity to unclench jaws.
Relax tongue.
And feel all the sensations that are there.
Now bring attention to the back of your head.
Feel the pillow against your head.
How does it feel?
Now we're going to the right ear.
Left ear.
Make sure that when I say left and right your eyes are not moving under the lids.
Now feel your neck.
Not any sensation over there.
Just bring attention to chest area.
A lot is going on over there.
Your body is leaving.
Many processes are going on and on and on.
How does it feel to you?
You can feel your legs open when you inhale.
Notice every movement of your chest.
If there is any tension anywhere release it.
Just bring attention to shoulders.
Try to feel both of your shoulders.
The weight.
Now let's move to the upper back.
That must be easy to feel because you're laying down and you feel sensation of your body pushing on the surface where you're laying down.
How does that feel?
Expand your attention to lower back.
Just do a quick check if your muscles on the lower back are completely relaxed.
You can take additional deep breaths in and out to help your body to relax more,
To help your muscles.
As we go with our attention all over our body,
Whenever you notice that there is any tension anywhere,
Just do that.
Do deep breaths in and out and kind of breathe through that area.
Keep your attention in there and do a deep breath.
Just one inhale and exhale.
And that will help to bring it to relaxation.
Now I ask you to feel both of your hands.
Let's feel right hand.
Bring your attention to right shoulder and then slide it down to the arm and hand.
Make sure your hand is relaxed.
Try to feel all your fingers on the right hand.
Fingers and palm together.
There can be tickling.
Usually there is because our hands are very busy during the day.
And when you relax them,
You can feel a lot of energy still flowing in there.
Bring your attention to the left shoulder.
Slide it down to the arm.
Left hand.
Feel the fingers on left hand.
Palm.
Now bring your attention to the belly area.
Your stomach.
Take a moment to notice every sensation over there.
Every physical movement.
Imagine of the air coming in.
Now feel your buttocks.
Notice any sensation.
Bring your attention down to thighs.
What can you feel there?
Now your knees.
Feel the heart part of your knees.
Check if you can feel it.
Heart part and skin on top of it.
And soft part.
Bring attention to your calves.
Now feel your right foot.
Feel the top of the foot.
Notice everything.
The touch of the air on your skin.
Or the sock if you have socks on.
Or blanket if you are covered.
Everything in that area.
Our focus is there right now.
Feel the soles of your foot.
Feel all the toes on your right foot.
Now let's move to the left foot.
Feel the top of your foot.
The sole.
All the toes on your left foot.
Now feel both feet together.
Both legs.
Expand attention to belly.
Chest and lower and upper back all same time.
Both arms.
Shoulders,
Neck.
Head.
Feel your body.
All of your body.
Feel the aliveness in it.
And deep rest.
Notice your breathing.
Notice how the air comes in your body and out.
Take a deep inhale and let the air fill up all of your body.
Let the air come from your nose all the way in to the belly and then legs and feet and the arms and fingers.
And do it two times.
Nice.
This is the end of our meditation.
Thank you for being here.
