If sleep is a struggle for you, this practice can sit alongside care from a doctor or sleep specialist rather than replace it.
Here’s a Sample of the “Mindfulness Body Scan for Better Sleep” Guided Meditation Script:
Finding a comfortable and safe place to lie down
Choosing any position you’d like
Although it can help if the spine remains neutral
Letting your eyes close, and turning your attention inward
Getting present with awareness of your own body, and your breath
Breathing slowly and softly in and out through your nose
As you rest here, perhaps imagining your whole body
As a body of light
White light, or any color that speaks to you
Feeling and sensing the body as if it’s glowing, warm and vibrant with light
Letting this light fill up each little detail of your form
Letting 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 breathe 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 bringing 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, you might 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 your head begins to dim
And as it gets darker, it doesn’t become darkness
It simply dissolves, vanishes, disappears
