Here’s a Sample of the “Mindfulness Body Scan for Better Sleep” Guided Meditation Script:
Find a comfortable and safe place to lie down
Choose any position you’d like
Although it’s best if the spine remains neutral
Close your eyes, and turn your attention inward
Get present with awareness of your own body, and your breath
Breathe slowly and softly in and out through your nose
As you rest here, imagine your whole entire body
As a body of light
White light, or any color that speaks to you
Feel and sense the body as if it’s glowing, warm and vibrant with light
Let this light fill up each little detail of your form
Let it fill you all the way down into your fingers and toes
Light in your ears, nose, and mouth
Light in your lungs, as you quietly breath in and out
As you rest here, perhaps some of the light seeps out of your pores
Or out the crown of your head
Filling the area around you with a glow
Softening, the boundaries between your body,
and your bed, or the space around you
And then bring awareness to the crown of your head
Intentionally, we begin the process of saying goodnight
Of turning off the lights, and further resting back
As you say goodnight, imagine the light from the crown of your head
Becoming slowly absorbed again by the body
The light around your head begins to dim
The light within you head begins to dim
And as it gets darker, it doesn’t become darkness
It simply dissolves, vanishes, disappears
