Welcome to this meditation for sleep.
So you can begin by lying on the yoga mat,
On a blanket or in your bed.
Get yourself in a Shavasana position or corpse pose,
Stretching your legs and your arms,
While resting the back and the back of your head on the floor.
Make sure that you are warm enough,
That your toes are well covered either with socks or a blanket.
You can also choose to place a pillow or a bolster under your knees for supporting your lower back.
So the idea of this sleep meditation is to consciously bring our awareness to every part of the body.
So when we need some support or some help to improve our sleep,
It's usually because our energy flow is stuck in our head and less in the body.
And to have a really better night of sleep,
The idea is to really ground the body and bring awareness to our body,
Which is something we don't do a lot during the day.
So you can start by just bringing the awareness around the nostrils.
Maybe you can feel the fresh air,
Cool air coming in as you inhale,
And the warm air that's coming out through your nose.
So really keep the awareness around your nostrils,
Your nose.
Feel this cool air coming in through your nostrils,
Expanding your chest.
And release the warm air through your nose.
So we'll start by bringing awareness towards your left foot.
So go down towards your left toes.
Feel the front of your left foot,
Under your foot,
The sole of your foot,
The left heel,
The left ankle.
And then bring your awareness up towards the shin,
The left shin,
The left lower leg,
The left knee,
The back of the knee,
The sides of the knee.
And bring your awareness up to your left thigh,
The front of your left thigh,
The back of your left thigh,
The sides.
Can you feel your whole left leg starting from the toes to the hip?
Now release the left leg and thank your leg.
Thank you for supporting me.
Now bring your awareness around your right toes,
Your right foot,
The front of your right foot,
The back of your right foot,
The sole of the feet,
The sole of the foot,
The heel,
The ankle.
Now can you bring your awareness up to the shin,
The lower part of your right leg,
The knee,
The sides of the knee,
The front of the knee,
The back of the knee?
Now bring your awareness up towards the right thigh,
The front of the thigh,
The back of the thigh,
The sides.
Feel your right thigh.
Now can you feel your whole right leg from the right toes to the right hip?
And thank your right leg for support.
Now bring your awareness around your hips,
Your pelvic floor,
Your lower belly.
Release the tension.
Release the pelvic floor.
Release any grip.
See if you can bring awareness around the sides of your hips,
The glutes,
The front of your hips.
And slowly bring your awareness up towards the belly,
Just under the rib cage,
The sides of your waist.
Now bring awareness around your chest.
Maybe feel it expending when you inhale.
You can also feel the ribs expending in your back.
Keep your awareness around your chest.
Thank your chest.
Thank your ribs.
Thank your lungs.
Can you bring your awareness around your heart?
Release,
Soften the heart.
Thank your heart for the love and compassion and empathy it brings.
Maybe you can even feel the beating of your heart.
Now bring your awareness around your fingers.
Bring your awareness up on both hands,
Both wrists,
The lower arms,
The elbows,
The upper arms,
The shoulders.
Thank your arms for everything they're doing for you.
Release the arms.
Now bring your awareness around your neck,
In the front of your neck,
The back of your neck,
The sides.
Now release the jaw.
Release the lips.
Relax the nose,
The cheeks.
Relax the eyes,
The eyelids.
Relax the eyebrows.
Relax the ears.
Relax the forehead.
Relax the top of your head and the back of your head.
Relax the whole body.
If you feel like you need a little bit more support,
If you feel like you can even go on a second round of this body scan,
You're welcome to do it.
Otherwise I'm wishing you a beautiful night of sleep.
Thank you for practicing with me.
Namaste.
