The following meditation is a body scan.
So if you are using this to prepare for sleep the meditation will begin with a bell but it will not end with a bell so that you can if you drift off you can continue to sleep.
However if you're using this in the day and you need to get on with your day after the meditation it is best to set an alarm so that it will wake you in case you have fallen asleep.
So begin by getting yourself comfortable.
This can be in a seated position and chair or lying down but just take some time to get yourself comfortable and then when you hear the bell that will be the start of the meditation.
Firstly bring your awareness to the sensation of the floor and the feet and the chair supporting your body or the bed supporting your body as well and just bring your awareness to the sensation of the contact against your skin.
Next bring your awareness then to the sounds that you can hear around you maybe sounds outside of the room you are in or sounds that are inside of the room and then take your awareness up to the nostrils noticing the breath as it comes in through the nose and out through the nose.
Just bring your awareness to that sensation of the breath coming and going from your body.
Now bring your awareness to the top of your head and then as I prompt you bring your awareness to the different parts of the body as we scan through.
So from the awareness the top of the head bring your awareness then to your forehead and the back of the head and then bring your awareness to the side of the head around by the temples and allow that awareness then to flow down to your eyes and your eyelids and your eyebrows your eyelashes and just be aware of the sensations in that area and then take your awareness then out to your ears again noticing any sounds that you can hear and also bring your awareness to the shape of your ears on the side of your head and then take your awareness then to your nose and your nostrils and for a moment notice the flow of the breath in through the nose and out through the nose noticing subtle differences in temperature and then take your awareness then down to your mouth taking in your lips and your teeth and your gums and then take that awareness then to the insides of the cheeks the roof of the mouth your tongue and the space underneath your tongue and then allow your awareness to be there the sensations and tastes in the mouth then follow that awareness then down through the jawline and down to the throat and the back of the neck and the shoulders and just take in awareness of those areas and any sensations that you're aware of there at the moment and then begin to bring your awareness then to your right shoulder your right upper arm your elbow your forearm your wrist the top of your hand and the palm of the hand and then take that awareness then to your thumb your first finger your second finger your third finger and your fourth and allow your awareness then to flow from the tips of the fingers all the way up through the arm up to the shoulder and then repeat this by bringing awareness then to the left shoulder and flow down through your left arm down to the elbow the forearm the wrists the top of the hands and the palm of the hand and then take your awareness then to your thumb your first finger your second finger your third finger and your fourth and then allow that awareness to flow all the way up through the arm back up to the shoulder and then bring your awareness then back to the throat the upper chest and the upper back the lower back and the abdomen and be aware of any sensations that are there in that part of your body and then bring your awareness then to your hips and your backside against the bed or the chair and allow your awareness then to flow down through the right hip the right thigh your knee the right lower leg the ankle the top of the foot on the bottom of the foot and then take your awareness to the big toe and all of your toes and then gently flow right from the tips of the toes all the way back up through the leg to the hip and then take your awareness now over to the left side so take your awareness to the left hip the left thigh the left knee and the lower leg and then take your awareness then to the ankle the top of the foot and the sole of the foot and then take your awareness then to your big toe and all of your toes and then allow your awareness then to flow all the way from the tips of the toes all the way up through the leg being aware of any physical sensations as you flow through to the hip and then just bring your awareness then back to the top of the head and bring your awareness to the right side of the body just taking in the physical sensations that you feel in the right side and then repeat this by bringing your awareness then over to the left side of the body just again being aware of any physical sensations that are there from the tips of the toes to the top of the head and then finally just bring your awareness all the way up through from the tips of your toes all the way up through the body as if your body is being filled with a liquid all the way up all the way up to the top of the head just being aware of your presence of your body as you sit here and as you lie there just taking in the presence of your body as you sit and breathe
