This is a guided body scan meditation to assist you in getting ready for bed.
It's quite fine if you fall asleep during the meditation.
If you notice ideas such as anxieties or concerns arise that pull your attention away from the meditation, you can allow the meditation to end on its own.
Return your focus to the body scan if you can.
If it's feasible, we'll notice our body falling down on the bed as we gently let go of these thoughts.
We'll be sensing the sensations that are currently present in the body.
Examining the body for any visible sensations
Vibrations, tingling sensations, heaviness, pressure, movement, heat, and coolness are some examples.
We'll be aware of these sensations without attempting to alter or alter them.
Bringing a conscious attention of curiosity and openness to the present moment is all that is required.
If you catch yourself thinking about the experience, it's time to stop.
Consider a different option.
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| You can check your body for sleep in about 14 minutes. |
Try simply returning to your body's feelings and experiences.
We can start the meditation by focusing on the sensations at the top of our heads. Simply direct your attention to the top of your head and pay attention to what you feel.
Allow your attention to focus on your head once you've noticed any vibrations or pressure.
There may be a feeling of pressure as it comes into contact with the bed or pillow.
You could feel something else.
Observe these sensations with curiosity.
I'm aware of them
There may be considerable stress when you are confronted with a sensation.
Allow it to relax as much as possible if possible.
If it doesn't seem possible, just pay attention to how you're feeling and how your face is looking.
The eyes on your brow
Nose
Pay attention to your mouth and cheeks.
Allow yourself to feel tingling, hot, or tight.
Be interested in what you've learned.
Then start to pay attention to the feelings in your throat and neck, as well as anything else that's going on in your shoulder area.
If you ever feel tense, take a deep breath and relax.
You may find yourself releasing stress and relaxing as a result of simply observing it.
If it still feels tense, softly breathe into it to enable it to soften. If it still feels tense, continue with the body scan.
The sensations in your left shoulder are present at this time.
Bring your focus to that point, and then let it go down your arm.
Noticing any tingling, heat, coldness, pressure, or movement
Your lower arm, then your hand as you reach your elbow
In your hand area, you may experience a variety of feelings.
Keep an eye on your fingers and hands.
Keep an open mind and be curious about what you're feeling.
Allowing your hands to relax and soften is also beneficial.
Raise your gaze to your right shoulder now.
Any feelings that may be present should be noted once more.
Then, starting at the top of your right arm, begin to work your way down.
Vibrations, tingling, and movement are all sensations I'm having right now.
Your elbow was noticed.
Your elbow
Then there's your hand, fingers, and other body parts.
Again, our hands and fingers are filled with a variety of sensations.
If there is no sensation at any moment, however,
Just take note of the lack of feeling.
Return your focus to your shoulders' tops.
back to you
As you relax your shoulders, you'll notice that they get softer.
Breathe
Begin to focus on your lower back.
You can make a zig-zag pattern on your back using it.
Alternatively, mentally move up and down.
A powerful sensation in our back occurs from time to time.
Touching the bed gives me a good feeling.
weight, and pressure
Can you be open and curious to whatever the experience is at times when there isn't a lot of sensation?
Whatever happens, be kind to yourself. Your upper back can be seen.
Your spine's middle section
Also pay attention to how you feel in your lower back.
Breathing deeply
Worries, anxieties, or other negative ideas may arise as you work on this.
Try to let them go once more.
Allow them to float in the air like clouds.
Moving through your head, but don't take them too seriously. If at all possible, just let them go.
Return to my words and this body scan, at the very least.
Now focus on the top of your chest.
Also, scan your chest lightly.
to the ribcage's top part
stomach
Try to make your stomach softer.
Take a deep breath.
Taking a deep breath and directing it at that spot
Allowing it to soften and relax is one of the most important things you can do for it.
Your pelvis can be seen.
The entire area of the pelvis
Your body's contact points with the bed
Now slowly direct your attention to your left hip, feeling whatever feelings there are.
And we'll begin to focus our attention on our leg.
Taking note of our thigh's sensations
You can softly round the leg with your attention.
Observing everything that comes to mind while remembering to breathe
Bringing this loving and inquisitive attention to your leg, then your knee, and finally your left calf
Observing all that is going on around you
Vibration, tingling, and heat are some of the sensations you could experience.
Itching, warmth, coolness, and heaviness are all sensations that might make you feel uncomfortable.
Allow whatever it is to be present, and keep your ankle in mind.
Toes & feet
The sensation in your feet could be pretty strong.
Perhaps.
Return to your right hip and become aware of whatever is here for you.
Bring your attention back down your right thigh and notice the sensations in your right hip.
You can circle your attention or notice whatever is present in any way that makes sense to you.
Vibrations and tingling sensations
Heat, weight, movement, and down to your knee and leg
The calf on your back
Observing the sensations that are present
Examining your entire body, then moving down to your right ankle
Toes and feet
After you've scanned your entire body,
You are free to begin again.
You can listen to the CD again at a later time.
Alternatively, you can continue on your own.
If you like, you can start at your feet and work your way up your body until you reach the top of your head.
Feel free to run your hands over your body and scan it from top to bottom.
You can use it as often as you like.
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