Body Scan For Deep Sleep

The perfect meditation to get your body to relax and send you off into a deep restful sleep. This relaxing bodyscan is accompanied by soothing music to help you relax and wind down at the end of the day.

Transcript

Welcome to this body scan for deep sleep.

So getting comfortable,

Lying down,

Any adjustments you need to just feel just a little more comfortable,

A little more at ease,

A little softer.

And then just before we fully settle into stillness,

We're just going to do a little activation of the body.

So just bringing awareness to your face,

Just squeezing the muscles of your face,

Squinting the eyes,

Wrinkling the nose,

Pressing the lips together and puckering the cheeks and then letting go.

Inviting the face muscles,

All the muscles of the face to fully relax as much as possible.

Going down to your shoulders and just shrugging your shoulders up towards your ears and letting them fall back down again.

Inviting the shoulders to fully relax as much as possible.

And coming down to the hands and just squeezing the hands into fists,

Holding for a moment and then letting go,

Letting the hands fall open.

Inviting the hands to fully relax as much as possible.

And then just bringing your awareness down to your feet,

Pointing your toes,

Pointing your feet,

Activating the muscles and then letting go,

Letting the feet relax.

Inviting the feet to relax as much as possible.

Inviting the whole body to settle into stillness,

Making any last micro adjustments you need to feel as easeful and as comfortable as possible.

Is there any way you could feel just a little more comfortable?

And then settling into stillness,

Noticing the body breathing,

And then on your own just taking three deep breaths,

Deep nourishing breath in,

Sighing out,

The body relaxes as you let go of your day and arrive in your body.

Nourishing the body on the in-breath,

Letting go of the day,

Body relaxes on the out-breath.

And then when you're ready,

Letting the breath settle,

Going back to its own natural rhythm.

As you draw your awareness all the way down,

All the way down through your body,

Your head,

All the way down through your body,

Your head,

Your torso,

Down your legs and down into your feet,

All the way down to the tips of your toes.

As you focus in on the tips of your toes without moving them,

Just noticing,

Observing,

Experiencing your toes as if you'd never experienced them before.

If you can't feel them,

You can always just picture them,

Visualize them,

Your little toes at the end of your feet,

Maybe even becoming aware of the space between the tips of your toes.

Going now to your feet and experiencing your feet,

The tops of the feet,

The soles of the feet,

And that internal space and that internal space between the tops of your feet and the soles of your feet,

The space of your feet,

And any sensations that tell you they're there,

They're part of your body.

If you can't feel them,

Just picture them,

Visualize them,

You know they're there.

Now the ankles and the heels,

Feeling and experiencing your ankles and your heels,

And then your calves and your shins,

Or the lower half of your legs,

Any and all sensations that tell you the lower half of your legs are there,

Part of your body.

Maybe it's feeling the sheets or the bed in contact with your legs,

That superficial sensation,

Maybe it's a sense of warmth or coolness,

Maybe there's a little tingling there,

Maybe it's that internal experience,

Feeling your body from the inside out,

Can you feel your lower half of your legs from the inside out?

As you come up to your knees,

The front of the knees and the backs of the knees might feel a little different,

And maybe you become aware of that space between the front of your knees and the backs of your knees.

And then your thighs,

Noticing and experiencing your thighs and your thighs.

How do your thighs feel?

Can you feel your thighs?

Are they warm or cool?

Are they tired or energized?

Or is just that felt sense that your thighs are there,

Part of your body?

Coming up to your pelvis,

Your pelvic area,

Many and all sensations around that pelvic area,

Front and the back,

The sides.

And if your mind drifts and wanders,

That's okay,

Just any time you feel that sensation,

Coming back to the sensations around the lower half of your torso,

So your belly and your lower back,

And that internal space of your organs,

Perhaps.

There might be a little movement here as you breathe,

And maybe you can feel a little bit of that internal space of your organs around your belly,

Lower back,

And all that internal space,

That inner space between your belly and your lower back.

And then the other side,

The other side of your body,

The other side of your body,

And the other side of your body,

And the other side of your body,

And the other side of your body,

And the other side of your body,

And the other side of your body,

And the other side of your body.

And then the upper half of your torso,

So your chest and your upper back,

Your lungs,

Your ribcage.

And there might be movement here as you breathe.

Can you feel your chest,

Your upper back,

And that internal space of the lungs and the ribcage?

Your shoulders,

Tops of the shoulders,

Fronts of the shoulders,

Backs of the shoulders.

Experiencing your shoulders,

Feeling,

Noticing,

Experiencing.

Can't feel them,

Just picture them,

They're there,

Part of your body.

Your armpits,

Noticing your armpits,

Feeling your armpits,

Experiencing your armpits.

And your upper arms,

Can you feel your upper arms,

Drawing your awareness to your upper arms?

Your elbows,

Noticing,

Experiencing your elbows,

Inner elbows and outer elbows.

Maybe they feel different,

Maybe they feel the same.

Focusing in on your elbows,

And the lower half of your arms,

So your forearms,

And all the sensations around your forearms that tell you they're there,

Part of your body.

And if you're unsure,

You can't feel them,

Just picture them,

Visualize them.

Just drawing your awareness to your forearms.

And then your wrists,

Noticing,

Observing,

Experiencing your wrists.

And your hands,

The palms of your hands and the backs of your hands,

Noticing if the palms of your hands and the backs of your hands feel different.

It's one side warmer,

One side cooler.

And that internal space between the palms of your hands and the backs of your hands.

And your fingers,

Feeling,

Experiencing your fingers.

And all the little sensations that tell you your fingers are there,

Are part of your body.

Feeling your fingers,

Noticing your fingers.

Maybe even becoming aware that there's space between your fingers.

And then drawing your awareness up to your neck,

Your neck and your throat.

The external superficial experience of your neck and the internal experience of your throat.

How do you know your throat is there,

Your neck is there?

And then your chin,

Noticing,

Experiencing your chin,

Your lips,

Your teeth and your gums.

Your tongue,

Your jaw,

Relaxing your jaw if it's dense,

And your cheeks.

Your nose and your nostrils,

The superficial,

External experience of your nose and your and your cheeks.

Your nose and your nostrils,

The superficial,

External experience of your nose and that internal experience of your nostrils.

Your eyes,

Eyeballs,

Eyelids,

Eye sockets.

Eyebrows,

The space between your eyebrows.

Your forehead and your ears,

Your inner ear and your outer ear.

That internal experience of your ears and that more superficial experience of your ears.

And then the crown of the head.

And experiencing your whole head and face and all the different sensations around your head and face.

And then expanding your awareness to experience your whole body,

Your whole body as this sea,

This landscape of different sensations.

Experiencing your whole body and all the different sensations.

Becoming aware of the weight of your body,

The heaviness of your body,

Your body sinking into your bed,

Or the ground,

Or wherever you're sleeping.

Becoming aware of the weight of your body sinking down,

Gravity pulling you down.

And then becoming aware of how light your body is too,

How you just lie there effortlessly.

Becoming aware of the lightness of your body,

The effortlessness of your body.

Body alive,

Body breathing.

Coming back to gravity and the weight of your body,

The heaviness of your body,

The weight of your bones pulling you down gently.

Tuning back into that heaviness,

That weight,

That sinking experience of your body.

And then coming back to that lightness of your body,

The effortlessness of your body.

And then coming back to that lightness,

Where your body just lies there effortlessly.

Coming back to that lightness in your body,

That effortlessness in your body,

That softness in your body.

And then exploring the possibility of experiencing both that heaviness and that lightness at the same time.

Can you feel both the heaviness in your body and that lightness in your body?

The heaviness in your body and that lightness in your body at the same time.

Your body is both heavy and light.

As you focus in on your breath,

Body breathing.

And you're just going to count down from 10.

So 10,

9,

8,

7,

6,

Slowly,

Slowly,

In time with your breath.

And with each out breath,

Each exhale,

Just experience yourself sinking a little bit deeper,

A little bit deeper,

A little bit deeper.

So on your own,

Just counting down from 10.

With each exhale,

Sinking a little bit deeper.

Sinking slowly,

Slowly,

Slowly.

Deeply,

Deeply,

Deeply,

Just settling in to sleep.