This meditation will be a body scan that which hopefully will lead to a sense of relaxation or even possibly help you sleep.
So this meditation will not have a bell at the end of it so you might want to set an alarm or make sure you've done everything you need to do before you actually do this meditation.
So to start off with again we do the grounding technique.
So bring your awareness to the sensations of the bed against your body,
Notice in the place of contact,
And then also bring your awareness then to the sounds around you,
Noticing the sounds outside of the room and the sounds inside.
And then just as you lie here now just allow yourself to soften into the bed,
Allow your body just to give way just to relax,
And then bring your awareness to the sensation of the breath coming into the body through the nose,
And then we'll begin a body scan.
So firstly bring your awareness to the bottom of your feet,
And then flow your awareness then up onto the toes and the tops of the feet and the ankles,
And just bring your awareness then to the physical sensations in your feet,
And then flow your awareness then up through the lower legs,
Noticing the shins and the calf muscles,
Flowing then up to the knees,
Noticing the front of the knees and the back of the knees,
Flowing your awareness then up onto the thighs,
Noticing the back side and the hips,
And then just notice the physical sensations present in your legs and your backside,
And then flow your awareness then up through up onto the belly,
Up to the abdomen and the lower back,
Noticing the sensations there,
And then bring your awareness then up to the upper back and the chest area,
Noticing the physical sensations present,
And then take your awareness up across the shoulder muscles and out to the shoulder joints,
Taking your awareness then down through the upper arms,
The triceps and biceps,
Down through the elbows,
The forearms,
The wrists,
The top of the hands and the palm of the hands,
Noticing the little dish that forms there in the palm,
And then take your awareness out onto the thumbs,
First fingers,
Second fingers,
Third fingers and fourth,
And then flow all the way gently back through the arms up to the shoulders,
Noticing the physical sensations that are present,
And then flow your awareness across up to your throat,
The back of the neck,
Taking your awareness and up onto the jaw,
If you notice that your jaw is quite tight,
Your teeth are clenched,
Just allow the jaw to soften,
And then bring your awareness to your lips,
Your teeth,
Your gums,
The insides of the cheeks and the roof of the mouth,
Bring your awareness then to the tongue and the space underneath your tongue,
And take a moment to bring awareness to the tastes and physical sensations in your mouth at this moment,
And then flow your awareness up to the nose and the nostrils,
Around to the ears,
And this time we're noticing the shape of our ears,
Taking our awareness onto the eyelids and the eyeballs themselves,
Noticing the eyelashes,
And then flow your awareness then up onto the forehead,
The back of the head,
And the crown of the head,
And then as if you're being emptied out through the bottom of your feet,
Just scan all the way in one lovely movement from the crown of your head all the way back through your body,
All the way to the tips of your fingers and the bottom of your feet,
Just as if you're being emptied out,
And as you do that just allowing your body to soften into the bed,
And then when you reach the bottom of your feet as if you're being filled afresh again,
Scan all the way back up through the body,
One lovely flowing movement,
So if you're being filled afresh,
From the tips of the fingers,
Tips of the toes,
All the way to the crown of your head,
And then when you're ready,
With your eyes closed,
Gently move yourself into your favorite position to sleep,
Just adjusting yourself.
And then when you're in your comfortable position that you normally sleep,
Just bring your awareness then to the sensation of the breath,
Just watching the breath coming in through the nose,
Where it moves your body,
And then just watch the breath leaving the body again,
Just watching the gentle movement,
So we're watching the lovely cyclical nature of our breath,
But as we do this we allow ourselves to give in to the sensation of softening,
Noticing the body just gently relaxing,
Just allowing our bodies to give over to that sensation of gravity,
Just allowing us just to soften where we are,
And take another lovely deep breath in through the nose now,
And breathe out through the mouth,
This helps just bring a relaxed response to our body,
We take a lovely deep breath in again through the nose,
And sigh out through the mouth,
And then just continue just to breathe,
Noticing the sensation of the bed supporting your body,
Watching the breath rolling in and rolling out,
If it's helpful you can count the breath,
As you breathe in and breathe out up to ten,
Just return back to one once you've reached ten,
But the key here is we just continue just to watch the breath,
Just continually bring awareness to that softening of our body,
And then just continue with this practice until either you drift off or that you decide that you want to end the meditation.
