Meditation To Sleep Body Scan Do Nothing

This guided meditation will help you sleep more soundly and HEAL your body and Soul through doing nothing. By practicing this mindfulness meditation you will be able to make relaxation a part of your personality and make it easier for you to let go of the stress of your daily life. Healing happens spontaneously and without planning, just give yourself the opportunity to feel inner peace and follow the prompts to free your mind and body from any disease. Enjoy!

Transcript

Do not listen to this recording while driving or if you are operating machinery.

Only listen when you can safely relax and are able to get as comfortable as possible.

Hi.

My name is Robert Aceves.

Hi.

My name is Robert Aceves.

And I welcome you to this meditation body scan.

Do nothing.

I'm going to ask you to lie on your back in the most comfortable position you can find.

I'm going to ask you to lie on your back in the most comfortable position you can find.

Adjust everything.

Your body,

Your position,

Your hair,

Your clothes.

Until you are completely comfortable.

During the duration of this meditation,

There should be no physical movement.

During the duration of this meditation,

There should be no physical movement.

We're not going to try to make anything happen or achieve anything.

I'm going to ask you to close your eyes and keep them closed until you decide to open them.

Take a deep breath in.

Take a deep breath in.

And as you exhale,

Feel the worries and stresses of your day leaving your body.

In the following meditation,

You will cultivate a sense of deep relaxation in your body.

And we're going to give your entire body a chance to rest and do absolutely nothing.

It is not necessary to make deliberate movements or intentionally relax the muscles.

Simply allow relaxation to occur.

It's like the feeling that comes just before going to sleep.

When relaxation becomes deep and sleep may come at any time,

Which is okay.

This meditation is for sleeping and doing absolutely nothing.

Also,

During this meditation,

You will only use the sense of hearing because all you have to do is follow my voice.

So make an effort to do nothing and not analyze or think about the instructions.

Simply follow my voice with your full attention.

If thoughts arise from time to time,

Don't worry.

Just go back to the practice.

Allow yourself to do nothing.

You don't have to go anywhere,

Nor does anything have to happen in this meditation.

We're simply going to cultivate a feeling of relaxation throughout your body,

Focusing on your body and becoming aware of the importance of total stillness.

Cultivating this awareness of your body from the top of your head all the way down to the tips of your toes.

Total awareness and total stillness of your whole body,

Allowing your whole body the opportunity to do nothing.

Maintaining this awareness of your whole body at the same time you do nothing.

We'll begin to bring your awareness through different parts of your body to give them a chance to rest.

A chance to rest and do nothing.

Starting with your right hand,

Become aware of your right hand and let's allow your right hand to do nothing.

Feeling your right thumb and allowing your right thumb to do nothing.

Bringing your awareness to your second finger in your right hand,

Allowing the second finger in your right hand to do nothing.

And gently bring your attention to that third finger in your right hand and allow that third finger to do nothing.

It's okay,

Just allow that third finger to relax and do nothing.

Bringing your attention to that fourth finger in your right hand and allow that fourth finger in your right hand to do absolutely nothing.

And feel the relief on that fourth finger in your right hand that comes from not having any responsibilities and just resting completely.

Bringing your awareness to that fifth finger in your right hand and allowing that fifth finger to do absolutely nothing.

The palm of your right hand also benefits from doing nothing.

So let's allow the palm of your right hand to rest by doing nothing.

The back of your hand,

Your right hand,

Thanks you for allowing it to do nothing.

And feel the back of your right hand relaxing more and more.

The wrist in your right arm can also do nothing.

And allow the wrist in your right hand to feel more relaxed and rest.

The forearm can rest and do nothing as well.

At the same time,

Your right elbow relaxes by doing nothing as well.

It's a beautiful feeling of doing nothing.

Your upper arm and your right shoulder can do nothing.

And that's okay,

Allowing that part of your body,

Your right shoulder,

To rest and relax.

And now let's allow the forearm to focus on the right part of your body now.

The right part of your waist can do nothing and relax.

It's more and more by doing nothing.

Bringing your awareness to your right thigh.

Feeling the muscles on your right thigh,

How they relax and rest by allowing them to do nothing.

Bringing down your attention to your right knee.

Letting your right knee rest and do nothing for a few minutes.

And feel how your right knee thanks you for that as you allow it to heal the tendons in your knee and the kneecap.

As well as your calf muscle.

Feeling how your calf muscle relaxes and does nothing.

And by doing nothing,

You're doing a lot.

Your right ankle also does nothing.

And that feels really good to your ankle because your ankle can relax and rest.

Especially carrying your weight of your body.

The same goes for your heel,

Your right heel feels so good to do nothing,

To rest.

And so your right heel thanks you for that.

Furthermore,

We can go down to your sole of your right foot.

And let's give permission to your right sole of your foot to rest and relax and do absolutely nothing.

Bringing your awareness to the top of your foot.

Feeling how by doing nothing your top of your foot can rest and relax.

And gently bringing your awareness to that big toe on your right foot.

Allowing your right big toe to rest and relax.

And the toe right next to it,

Your second toe,

Bringing your attention there.

And give permission to that second toe on your right foot to rest and do nothing.

Focusing now on your third toe.

Giving permission to your third toe to also relax and do absolutely nothing.

And that feels really good to your fourth toe.

Your fourth toe also enjoys doing nothing.

And you allow that.

And it feels good to relax your fourth toe on your right foot.

And lastly,

Your fifth toe on your right foot can enjoy doing nothing.

And it feels good to be in this moment doing nothing.

Becoming aware of the thumb on your left hand.

Moving your attention to your thumb on your left hand.

And allowing that left thumb to rest and do absolutely nothing.

The second finger on your left hand also relaxes more by doing nothing.

And that second finger thanks you for that because it feels good.

That third finger on your left hand can also benefit from your attention by allowing it to do nothing and rest.

And feel your third finger on your left hand relaxing more and more.

Searching your attention to your fourth finger on your left hand.

And allowing that finger to just let go of everything and relax.

Moving on to your fifth finger on your left hand.

It just feels good to be in this moment.

Allowing that fifth finger to just be relaxed in this moment.

Resting deeply.

Feeling the palm of your left hand.

And mentally telling the palm of your left hand that it's okay to do nothing.

Noticing the back of your hand as well.

And mentally telling the back of your hand that it's okay to do nothing and rest.

Your left wrist that is constantly moving and doing so many things.

Let's just allow it to do nothing for now.

And to heal whatever parts of your wrist need to heal.

And do absolutely nothing for the next few minutes.

Same with your forearm.

Your elbow.

And your upper arm.

Your whole arm can relax and do absolutely nothing.

And simply rest deeply.

Your left shoulder feels really good and can enjoy doing absolutely nothing.

Bringing your awareness to the left side of your whole body.

The left part of your waist can also do nothing and enjoy this moment.

Your left hip can relax and rest without moving or having to go anywhere.

Simply be in this moment doing nothing.

Bringing your attention down to your left thigh,

Resting your left thigh and allowing your left thigh to do absolutely nothing.

Same with your knee.

Your knee really thanks you for that.

Your left knee feels so much better by doing nothing right now.

Allowing it to heal whatever parts of your knee need to heal.

By simply doing nothing.

Your calf muscle also feels good by doing nothing.

Resting deeply.

Feeling really good now.

Your left ankle.

You can give permission to your left ankle to just do nothing and relax.

Same with your left heel.

Your left heel feels so good doing nothing.

Bringing your attention to your left heel and being okay with your left heel relaxing and doing nothing.

The sole of your left foot feels so good because it's not carrying the weight of your body right now.

And it feels good to do nothing.

So allow your left sole of your foot to rest and relax.

The top of your foot.

Bringing your attention there.

And feeling the top of your left foot.

Doing nothing.

And being okay with that.

Giving it permission to do nothing.

Gently focusing on your big toe on the left foot.

Allowing that big toe on your left foot to rest and do nothing.

Same with that second toe on your left foot.

Feel that second toe relaxing more and more by doing absolutely nothing.

Your third toe.

And relax and enjoy this feeling of nothingness.

Just being in this moment.

Focusing your attention on that third toe.

Bringing your attention to that fourth toe.

And tell that fourth toe that it's okay to do nothing.

Finally,

That fifth toe,

Tiny little toe in your left foot.

Let's give it permission to relax and rest and do nothing.

It's okay.

Allow yourself this moment of complete,

Deep nothing.

Bringing your awareness to the back of your body.

Being aware of the right shoulder blade and the left shoulder blade.

Allowing your back to do absolutely nothing but rest.

Same with your right hip and your left hip.

Along with your spine.

And your entire back all together.

Resting.

Doing absolutely nothing.

And it feels good to do nothing.

Do not have to go anywhere.

Do not have to.

Make sure that things happen one way or another.

Simply being in this moment.

And tell that fourth toe that it's okay to do nothing.

And tell that fourth toe that it's okay to do nothing.

And gently bringing your awareness to the top of your head.

To your crown.

Allowing your crown to do nothing.

Same with your forehead.

Giving permission to your forehead to do absolutely nothing.

Both sides of your head can relax because they can do nothing.

Your right eyebrow and your left eyebrow can stay there and do absolutely nothing.

And it feels good.

The space between your eyebrows can also do nothing.

And rest the muscles in that part of your body.

Your right eyelid and your left eyelid are also enjoying doing nothing right now.

Your right eye and your left eye can feel nothing.

And enjoy doing nothing but simply rest completely.

Your right ear and your left ear.

You can feel them bring your awareness to your right ear and your left ear and allow them to do nothing.

Bringing down your awareness to your right cheek and your left cheek.

And let them be,

Let them relax for a few minutes by doing nothing.

Your nose and the tip of your nose can also do nothing.

And it feels good to just be in this moment.

Bringing your attention to your upper lip and your lower lip.

Feeling how your upper lip and your lower lip can relax and rest by not having to move or do nothing.

Your chin feels good.

Resting.

Bringing down your awareness to your throat.

Allow your throat to not think or do and simply do nothing.

It feels like your throat can rest deeper and deeply.

Your chest can relax as well.

Including your navel and your tummy.

Feeling your navel and your tummy as they do nothing.

How they rest and relax deeper and soundly.

Gently bringing down your attention to your whole right leg and your whole left leg.

Both of your legs together.

Doing nothing.

Resting deeply.

As well as your whole right arm and your whole left arm.

Both of your arms together.

Doing nothing.

Enjoying this moment of nothingness.

Your whole back of your body,

Your spine,

Your shoulder blades,

Everything feels so relaxed.

As well as the entire front of your body.

Your whole back and your front together.

Including your head.

Doing nothing.

Resting completely.

Feeling so good.

Same as your mind.

Emptying your mind completely.

You don't have to think about anything or anyone or anywhere.

Or anything.

Emptying your mind and relaxing more.

Your whole body is rested and relaxed.

Gently bringing your awareness to your breath.

Feeling the flow of your breath coming in and out of your lungs.

Not trying to alter the rhythm of your breath.

Allowing your breathing to be natural,

Simply and automatic.

There's no effort.

You're not doing it.

You're just letting it happen.

Keeping the awareness of your breath.

The full awareness of your breath.

Now,

Focus your awareness on the movement of your abdomen.

Concentrating on the movements of your abdomen as it gently rises and falls.

With each breath it expands and deflates.

Focusing on this movement in sync with your breath.

Inhaling and exhaling.

And you may begin counting your breath backwards from nine to one.

Nine,

Your abdomen rising.

Eight,

Your abdomen's falling.

Eight.

Seven,

Rising again.

And six,

Falling again.

And so on.

And you may repeat the numbers and words to yourself internally.

As you count your breaths,

If you like.

Fully aware that you are counting.

From nine to one.

Continue breathing and focus your attention on your chest.

Allow your chest to gently do nothing as it rises and falls with each breath.

Becoming more aware of this movement.

Keeping the concentration on the movement of your chest.

Continuing to breathe and count backwards from nine to one.

Shifting your awareness now to your throat.

Becoming aware of the breath moving in and out of your throat.

Focusing on this movement of your breath.

As you continue to count backwards from nine to one in the same way as before.

Total awareness of your breath as you count.

And you continue to practice doing absolutely nothing.

Counting your breaths in your throat.

Now stop counting.

And we're going to relax all effort.

Taking your mind out of your body.

Allowing your breath to be natural.

You are now completely relaxed and doing absolutely nothing.

Your breath is slow and soft.

Cultivating body awareness from the top of your head to the tips of your toes.

And you will continue to breathe.

Relax and rest for as long as you wish.

Allowing your body to be as comfortable as you wish.

And when you arise,

You will feel more energized.

More confident and a stronger desire to live.

Thank you for listening and have a good night.

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Good night.

You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You

Reviews

I was asleep in minutes, so I didn’t get to listen to all of it, but ha has a very soothing voice and a good message.

Nicely done. Great set up for deep sleep! Thanks! 🙏🏼

Helped ease my racing thoughts and fall asleep!!🙏🏼