This is a guided body scan meditation to help you prepare for sleep
If you notice thoughts such as worries or concerns arising that take your attention away
from the meditation, this is also normal the mind likes to wander
See if you can redirect your attention back to the body part that you were scanning
Gently letting go of these thoughts, if it’s possible
We’ll be noticing our body lying down on the bed or couch
We’ll be feeling the body’s sensations that are present
Scanning the body for any kinds of obvious sensations
Like vibrations, tingling sensation, heaviness, pressure, movement, heat, coolness
We’ll be noticing these sensations without trying to change them or make them different
Simply bringing a mindful attention of curiosity and openness to the present moment
We can begin the mediation
By noticing the sensations at the top of our head, simply bring your attention to the top of your head and notice what you feel
You might notice some vibration or pressure
And then allow your attention to notice your skull
As it make contact with the bed or the pillow
There might be a sense of pressure or weight
You might notice some other sensation
Simply be curious about these sensations feeling them
Sometimes when you encounter a sensation there may be some tension
If you can, allow it to gently relax
And notice your face area, your forehead, eyes, nose, notice your cheeks, and mouth
There may be sensations of tingly, temperature, tightness,
Let it all be there just be curious about your experience
Then begin to notice the sensations in your throat and neck
And become aware of anything that’s present for you
And your shoulder area
If at any point you notice tension arising just breath into it and allow it to soften
At this moment you’re aware of the sensations in your shoulders
Bring your attention there
And then let your attention go down your arms
Noticing any vibration, tingling, heat, coolness, pressure, movement,
As you reach your elbows, your lower arms, and then your hands
There are often quite a few sensations in your hand area
Notice your hands and fingers
Be curious and open to the sensations that are present
Also allowing your hands to soften and relax
Again lots of sensations are usually present in our hands and fingers
But if at any point, there’s no sensation
Just notice the absence of sensation
Now let your attention go back to the top of your shoulders
To your back
Notice the shoulder area soften
Breathe
Begin to bring your attention down your back
You can zig-zag it across your back
Or make an up and down movement in your mind
Sometimes there’s strong sensation in our back
The sensation of touching the bed
Pressure, weight
Sometimes there’s not much sensation at all
Can you be open and curious to whatever the experience is
Kind to yourself no matter what
You can notice your upper back, your midback
And notice the sensations in your lower back as well
Making sure to breathe
If thoughts come up as you’re doing this
See if you can let them go, let them be like clouds floating in the sky
Passing by and leaving the sky clear
Now bring your attention to the top of your chest area, let yourself gently scan your chest
Down to the upper ribcage, into the stomach area
See if you can soften your stomach
Breathe more deeply
Directing some breath into that area, allowing it to soften and relax
You can notice your pelvis
The whole pelvic area
The places where your body connects with the bed or couch
Feeling whatever sensations are present
And now gently bring your attention to your hips
And you will start to bring our awareness down your legs
Noticing the sensations in your thighs
Noticing whatever is obvious to you
Not forgetting to breathe
Bringing this kind and curious attention to your legs
And then to your knees, and calfs
Noticing whatever is present
Vibration, tingling, heat, itching, warmth, coolness, heaviness
Let it be here, whatever it is
And noticing your ankles, feet and toes
There may be quite a bit of sensation in your feet
Just become aware of whatever is here for you
Feeling whatever is present
You can circle your attention or notice it in any other way that makes sense to you
Now that you’ve scanned your body
You’re welcome to start again
This time if you wish you can start at your feet
And go back up through your body till you get to the top of your head
Feel free to scan your body up and down
As many times as it’s helpful to you!
