Hi there,
My name is Susan and tonight I'm going to lead you through a body scan.
Just like it sounds,
I'll be gently guiding your attention through your body,
Scanning so to speak from part to part.
You can listen to this as you're settling down for sleep to bring your attention fully into this moment to relax your body and to gently drift off to sleep.
Please know that it's okay if you drift off to sleep during this,
In fact that's kind of the purpose,
To help your body and your thoughts settle for sleep.
It's okay if your mind wanders,
If that happens,
Just notice with kindness and bring your focus back to this moment,
To my voice,
And to your body.
When I do a body scan,
Sometimes I like to imagine the beam of a flashlight casting a soft glow on each body part,
Lighting up that area in the darkness so that my attention stays only on that part,
Not on anything else,
And then shining the soft glow from the flashlight onto the next part as we slowly scan through.
If that helps for you,
Try using that imagery.
Alright,
Start by getting comfy cozy in your bed,
Give your body a gentle stretch and draw in a couple of deep breaths.
Notice the rise and fall of your belly as you breathe in and out,
Kind of like a balloon inflating and deflating.
If it's okay,
Picturing that imagery of a flashlight now and clicking it on,
We're going to start by shining the soft glow of the light at the top of your head.
Imagine shining the flashlight,
Not a bright spotlight,
Just a soft glow,
Shining the flashlight to the top of your head,
Bring your awareness to your scalp,
Inhaling in,
Noticing any sensations there as you exhale out,
And just imagine releasing any tension you might have felt.
Shift your attention and the light from your flashlight down from the top of your head to notice any sensations in your face,
Your forehead,
Your cheeks,
Your nose,
Your mouth,
Your jaw,
And your chin.
Inhaling in with attention at your face,
Just noticing any sensations there,
Not judging as you exhale out,
Releasing any tension.
Slowly letting your attention shift from your face to your neck and to your shoulders,
Shining the soft glow of the flashlight there to notice any sensations.
Inhaling in,
Exhaling tension,
Shifting the beam of that flashlight now from your shoulders to your torso,
That area around your heart,
Your stomach,
Noticing anything you might feel there.
Maybe you notice the weight of your sheets or the blanket against your skin.
Inhaling with attention at your torso,
And exhaling tension.
Now shifting your attention to your arms,
We'll shine the light of that flashlight first on your right arm.
Inhaling with the tension there from your shoulder all the way down to your hand,
To your fingers,
To the very tips of your fingers.
Letting the beam of that flashlight,
Its soft glow,
Move from your right arm across your chest to your left shoulder.
Letting your awareness sit at your left shoulder,
Slowly down your arm,
Into your hand,
Into your fingers,
Into the very tips of your fingers.
And inhaling in,
Slow and steady exhale out,
Allowing your awareness to shift to your hips and to your sit bones.
The soft glow of the flashlight shining there,
Illuminating any sensations there,
Any tension,
Stiffness,
Tightness.
Inhaling with awareness at your hips and sit bones,
And exhaling out.
Noticing your legs,
That flashlight illuminating any restlessness you might feel there.
Shining that flashlight glow first on your right leg,
Beginning at your hip,
And noticing your thigh,
Your knee,
Your shin,
Your foot,
Heel,
Bottom of your foot,
Your toes,
The tips of your toes.
Just noticing anything that's there.
Gently guiding the beam of that flashlight back along your right leg,
Upwards to your hip,
Across your body to the left leg.
And with attention at your left hip,
Shining that light and your awareness downward to your left thigh,
Knee,
Shin,
Into your foot,
Heel,
Bottom of your foot,
Your toes,
And all the way through to the very tips of your toes.
Inhaling in,
And exhaling out just at a pace that feels right for you.
Now letting that beautiful soft glow of the flashlight shine down on both of your feet,
Your toes,
Noticing any sensations you feel there.
Maybe your feet and toes feel warm or cool.
Just being curious.
Inhaling in,
Exhaling out,
Giving your toes a wiggle,
Noticing if any tension leaves.
And just sitting with the sensations in your whole body now.
If your eyes have been closed,
Just noticing the heaviness of your eyelids,
The comfort of your head on your soft pillow,
The softness of your sheets around you like a gentle hug,
Warm and snug.
And if it's okay,
Imagine clicking off our flashlight beam,
Settling into your calm,
Relaxed body,
Ready for sleep,
Taking a moment to just thank your body for all it does.
And I thank you for participating in this with me tonight.
I wish you the sweetest of dreams.
Good night,
Friend.
