Body Scan For Relaxation And Sleep

This is a relatively short version of the relaxation body scan. This wonderful practice brings your awareness to each part of your body, noticing sensations and using the breath and mindful awareness to relax deeply.

Transcript

A body scan meditation.

I invite you to find a place where you can lie down.

Whether it's on a mat or the floor,

Or even in your bed if you would like to use this meditation to relax before sleep.

Perhaps cover yourself with a blanket to stay warm as your body temperature may drop as you relax.

Allow your legs to fall out comfortably,

A little wider than hip distance apart.

And let your feet rest out to the sides.

Rest your arms out to the sides,

Perhaps at a 45 degree angle with your palms facing up.

Keep your spine straight and make any small adjustments you need to,

To ensure that you are completely comfortable.

Now,

Gently close your eyes.

We'll begin with three cleansing breaths,

Slowly and mindfully.

Breathing in,

Notice the gentle sips of air entering through your nostrils,

Passing the back of your throat,

Filling your belly and your chest.

And when you're full of this beautiful breath,

Slowly,

Slowly exhale,

Bit by bit,

Allowing your body to relax.

Breathing in again,

Mindfully,

Little by little.

This beautiful healing air fills your body.

Feel the breath spread through your entire being.

As you breathe out,

Relax deeply,

Slowly,

Fully.

Breathe in once more,

Letting this nourishing breath fill your entire body,

Your skin,

Your muscles,

Your bones.

As you breathe out,

Feeling yourself sinking deeply into the supportive embrace of the earth beneath you.

Allow your breath to settle into a natural rhythm,

Gently in and out through your nose.

Know that you are safe.

There is nowhere you need to be,

Nothing you need to do.

Simply be here now,

With your body,

With your breath and your awareness.

Now,

Gently guide your awareness to your feet,

Both feet,

The parts of you that carry you through your life.

Bring your awareness to each of your toes,

The left foot and the right foot.

Breathing into the space,

Noticing sensations.

Breathing in,

Fill your toes,

Your soles,

The top of your feet with your gentle awareness.

Breathing out,

Releasing tension and allowing your feet to relax.

Move your awareness up to your ankles and your heels.

Notice what arises,

Simply observing and relaxing as you exhale.

Gently guide your awareness to your calves and your shins.

Breathing into the muscles and bones,

The flesh and the tissue.

Breathing in light and softness.

Breathing out,

Releasing any tension,

Letting go.

Now,

Bring your attention to your knees,

The kneecaps,

The backs of your knees and inside the joints.

Perhaps you notice sensations,

Perhaps not.

Simply observe without attachment.

Breathe into the space and as you exhale,

Let your knees relax.

Allow your awareness to move into your thighs,

Your quadriceps and your hamstrings,

Both legs.

Breathe into these strong muscles,

Noticing any sensation or absence of sensation.

Let your thighs soften and relax into the mat.

Now guide your awareness to your pelvis and genitals.

Notice this area with neutrality and kindness.

Breathing in light,

Breathing out tension,

Allowing this space to soften.

Shift your focus to your hips and your glutes.

We often hold tension here.

With each breath into this space,

Invite calm and softness.

Allow your hips and buttocks to melt into the mat.

Move to your lower back and lower abdomen,

Your entire lower torso.

Breathe awareness into your organs,

Your muscles,

Your bones.

While gently,

With curiosity,

Sense your liver,

Your spleen,

Colon,

Stomach and kidneys.

There is no need to analyze,

Just simply notice,

Bringing the breath of awareness to these organs.

Allow your breath and awareness to rise up your spine,

Vertebra by vertebra,

Until you reach the solar plexus,

The center of your body.

Imagine a radiant sun glowing here,

Vital and strong.

Breathe into this space,

Your center,

Feeling grounded yet expansive.

Guide your awareness up to your upper back,

Shoulder blades,

Ribs and chest.

Feel your breath expanding this space from all sides,

Breathing into the spaces in between your ribs and bones.

As you exhale,

Let your back soften,

Your chest relax.

Now bring your awareness to your physical heart and your emotional heart,

Resting in your chest.

Breathe gently into this space without getting attached to emotions or memories.

Simply notice and breathe.

Move to your shoulders,

Feel the bones,

Muscles and joints from the inside out.

Gently bring your awareness to your left shoulder,

Down your upper arm,

Breathing awareness into your elbow,

Your forearm,

Your wrist and your hand,

The back of your hand,

Your palm and each and every finger.

Breathe in presence,

Breathe out tension.

Now shift to your right shoulder,

Repeating the same slow mindful scan,

Down your upper arm,

Elbow,

Forearm,

Your wrist,

Your hand,

The back of your hand,

Your palm and each and every finger.

Each inhale brings in light and awareness,

Each exhale brings surrender and release.

Now bring your awareness to the base of your neck,

Moving your breath up into your throat.

This is where we speak our truth,

Where our voice resides.

Breathing into this space,

Physically and energetically,

Letting your throat and your neck relax.

Now guide your attention to the base of your skull,

Feeling your awareness move up the back of your head,

Around your ears and over the crown of your head.

Let your breath flow gently over your forehead,

Smoothing away any lines of tension or worry.

Bring your awareness to your eyes,

Resting softly beneath your eyelids,

Softening your cheeks,

Your jaw,

Your temples,

Your nose,

Your upper lip,

Lower lip,

Chin,

Tongue.

Relax,

Soften and melt away.

Breathing awareness down your throat again and resting at your heart centre.

From here imagine your breath and awareness expanding outward.

From your heart you fill your entire body,

From the crown of your head to the tips of your toes,

To each fingertip.

Notice your skin,

Your whole body,

Your presence.

Breathe in the spacious awareness,

Breathe out relaxation and peace.

Now begin to gently bring your awareness back to your body in the room.

If you are using this for sleep,

Simply ignore the remainder of my voice and allow yourself to drift gently off.

If you are needing to come back,

Notice the texture of fabric against your skin,

Contact points between your body and what is below you,

Which parts of your body are connected to the earth beneath you.

When you feel ready,

Bring your awareness to your toes and your fingers.

Begin to wiggle them gently.

Perhaps brush your thumb against each fingertip to reawaken your sense of touch.

From here,

When you are ready,

Slowly stretch your body,

Perhaps reaching your arms above your head and stretching from your fingertips to your toes.

When it feels right,

Roll over to your right side,

Resting briefly in this fetal position.

Give yourself a gentle hug,

Offering gratitude for this time you have taken to reconnect to your body.

When you are ready,

In your own time,

Gently return from this meditative state and slowly open your eyes.

Thank you.