Written by:

Updated on:

August 26, 2020
Mindfulness body scan for better sleep. Intended to assist you in drifting off to sleep. Allow yourself to sleep without getting distracted.
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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

Mindfulness Body Scan for Better Sleep, Mindfulness Body Scan for Better Sleep

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

About the author 

Sara-Mai Conway

Sara-Mai Conway is a writer, yoga and meditation instructor living and working in Baja Sur, Mexico. In addition to online offerings, she teaches donation-based community classes in her tiny, off-grid hometown on the Pacific coast. She is a certified 500-hour Remedial Yoga and Applied Mindfulness Advanced teacher with Bodhi Yoga Spain under the Independent Yoga Network (UK).