This is a guided body scan meditation to help you prepare for sleepAs you do the meditation you may find yourself drifting off to sleepThis is fineSo you can allow the meditation to turn off on its own
If you notice thoughts such as worries or concerns arising that take your attention away from the meditationThis is also normalSee if you can redirect your attentionBack to the body scanGently letting go of these thoughts, if it’s possible
We’ll be noticing our body lying down on the bedWe’ll be feeling the body’s sensations that are presentScanning the body for any kinds of obvious sensationsLike vibrations, tingling sensation, heaviness, pressure, movement, heat, coolness
We’ll be noticing these sensations without trying to change themOr make them differentSimply bringing a mindful attention of curiosity and openness to the present momentIf you notice yourself starting to think about the sensationOr think about something elseSee if you can simply come back to the feelings and sensations present in your body
We can begin the mediationBy noticing the sensations at the top of our headSo simply bring your attention to the top of your headAnd notice what you feelYou might notice some vibration or pressureAnd then allow your attention to notice your skullAs it make contact with the bed or the pillowThere might be a sense of pressureWeight
You might notice some other sensationSimply be curious about these sensationsFeeling themSometimes when you encounter a sensation there may be some tensionIf you can, allow it to gently relaxIf that doesn’t seem possible, simply notice what it is that you feelAnd notice your face areaYour foreheadEyesNoseNotice your cheeksAnd mouth
There may be sensations of tingly, temperature, tightness,Let it all be thereBe curious about your experienceThen begin to notice the sensations in your throatAnd neckAnd become aware of anything that’s present for youAnd your shoulder areaIf at any point you notice tension arisingSometime in the act of noticing it you may find yourself releasing the tension and relaxing
If it feels extremely tense you can breathe gentlyDirecting that breathing into that area to allow it to softenAnd if it still stays tense just continue on with the body scanAt this moment you’re aware of the sensations in your left shoulderBring your attention thereAnd then let your attention go down your armNoticing any vibration, tingling, heat, coolness, pressure, movement,As you reach your elbowYour lower armAnd then your hand
There are often quite a few sensations in your hand areaNotice your hands and fingersBe curious and open to the sensations that are presentAlso allowing your hands to soften and relaxNow bring your attention up to your right shoulderAgain noticing any sensations that might be presentAnd then start to go down your right armFeeling vibration, tingling, movementNoticing your elbowYour forearmAnd then also your hand and fingers
Again lots of sensations are usually present in our hands and fingersBut if at any point, there’s no sensationJust notice the absence of sensationNow let your attention go back to the top of your shouldersTo your backNotice the shoulder area softenBreatheBegin to bring your attention down your backYou can zig-zag it across your backOr make an up and down movement in your mind
Sometimes there’s strong sensation in our backThe sensation of touching the bedPressure, weightSometimes there’s not much sensation at allCan you be open and curious to whatever the experience isKind to yourself no matter whatYou can notice your upper backYour midbackAnd notice the sensations in your lower back as wellMaking sure to breathe
If thoughts crop up as you’re doing thisWorries, concernsOnce again, see if you can let them goLet them be like clouds floating in the skyMoving across your mind, but don’t take them so personallyJust let them go, if possibleOr at the very least come back to my words and this body scan
Now bring your attention to the top of your chest areaAnd let yourself gently scan your chestDown to the upper ribcageInto the stomach areaSee if you can soften your stomachBreathe more deeplyDirecting some breath into that areaAllowing it to soften and relaxYou can notice your pelvisThe whole pelvic areaThe places where your body connects with the bed
Feeling whatever sensations are presentAnd now gently bring your attention to your left hipAnd we’ll start to bring our awareness down our legNoticing the sensations in our thighYou can circle your attention gently around the legNoticing whatever is obvious to youNot forgetting to breatheBringing this kind and curious attention to your legAnd then to your kneeAnd left calfNoticing whatever is presentVibration, tingling, heatItching, warmth, coolness, heavinessLet it be here, whatever it isAnd noticing your ankleFootAnd toes
There may be quite a bit of sensation in your feetPossiblyMaybe notBecome aware of whatever is here for youNow come back up to your right hipNotice the sensations in your right hipAnd again bring your attention down your right thighFeeling whatever is presentYou can circle your attention or notice it in any other way that makes sense to you
Feeling the vibration and tingling
Heat, heaviness, movementAnd to your kneeAnd down to your legYour calfFeeling the sensations presentScanning your bodyAnd then down to your right ankleFootAnd toes
Now that you’ve scanned your bodyYou’re welcome to start againYou can continue listening to the CD for another timeOr you can continue on your ownThis time if you wish you can start at your feetAnd go back up through your body till you get to the top of your headFeel free to scan your body up and downAs many times as it’s helpful to you