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Updated on:

September 2, 2020
Sleep Meditation - Body Scan. Today, we’ll be focused on doing something called a body scan meditation. Scanning through the body with our awareness.
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Here’s a Sample of the “Sleep Meditation – Body Scan” Guided Meditation Script:

Guided Meditation Script:
So, welcome back to another guided sleep meditation.
As usual, finding a nice comfortable posture or position in your bed.
And for this one I’d recommend laying flat on your back.
And taking a few moments to settle in.

We can start with a few deep breaths.
So, breathing in deeply and breathing out slowly.
Let’s do that one more time.
Breathing in deeply and breathing out slowly.
And letting all the stress and tension wash away from your body.

And for this practice today we’ll be focused on doing something called a body scan meditation.
So, we’ll be scanning through the body with our awareness, with mindfulness.

And for this practice today we can also relax the body as we go through.
So, in each place where we bring our attention, seeing if you can also soften and relax the body.

So, we can start by bringing our awareness first to the full body.
Just getting a sense of the feeling of the entire body from head to toe.

Sleep Meditation - Body Scan, Sleep Meditation – Body Scan

Becoming aware of the general outline or shape of the body.
Noticing where the body touches the mattress or blanket beneath you.
And feeling the space or the air around the body.

Get curious about what it feels like to have a body.
What does it feel like to have arms and legs, and fingers and toes?

And now to do this body scan we can start by focusing our awareness at the area at the top of the head or the crown of the head.
First just notice if you are aware of any sensations there.
Can you feel the skin on the top of the scalp?

And if you feel nothing then that’s okay.
Just allow that to be your experience.
You might notice some tingling or vibration in the skin at the top of the head.
We can slowly move our awareness down the body.

About the author 

Sean Fargo

Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]