Body scan meditation script I am going to guide you through a body scan meditation to help you when your having difficulty falling asleep the boy scan helps you to fall asleep fast.
I have found it to be beneficial for myself, and I hope it will be helpful for you.
We begin by laying in bed; if you are trying to sleep, make yourself comfortable, and bring your attention to your body.
Your eyes are closed. Maybe you put on the way the ryes feel, or you can notice the weight of your body against a bed, take a few deep breaths, and relax. and as you take a deep breath, notice any tension that your mind wonders towards and just very gently let it go of the tension.
Now notice the blanket against your body; how does it feel? You can sense your legs against the bed, your head against your pillow.Body scan meditation script
What does your back feel like against the mattress? And notice any sensations that might be arising as you are lying on the bed.
Now you can bring your attention into your stomach is it tense what is the sensation in the knees can you sense any tightness there? Let it soften, take a breath, make it soften.
Your lying in bed to sleep now.
maybe you can just somehow let go of any tension tightness you are holding, and maybe if you just gently with no force release the tightness takes a few deep breaths in and out.
Now move your attention to another part of your body, for example, to your throat. Is it relaxed there? Is your neck relax your shoulders or they rested quite often we’carry the of tension from the day in these parts of the body.
spend some time with your shoulders and neck around the throat area notice what’s happening there and relax, letting go of any tightness.
Be curious what is this sensation you have in your shoulders in your neck soften gently? Don’t strain; don’t try; it’s all about relaxing, letting go of being soft and gentle with yourself.Body scan meditation script
Be aware of this that I have been referring to as tension can it be softly really you don’t know what it is we can call it whatever want, but we don’t know what it is. Can this that we have been calling tension to become softer?
I’m speaking quite quickly; you can always stop the video for a few minutes and do these exercises, noticing the neck and the shoulders jawbones seeing your face; what are you feeling in your face? Can you even notice the feeling of the ears?
Nothing much happened here sometimes, it seems your kind of num that ok be aware the numbness.
What happens with your forehead, the top of your head, and down the back of your neck?
Take your time when you notice any tension and relax breathe, no forcing let the breath come deep in and out again.
Take your time there’s no rush, then notice the whole body again against the bed; how’s it feeling? Is there any difference from before?
Your attention is going to particular parts of your body then what’s happening there, and it may be in your leg. It may be in your feet; it may be in your chest whatever it might be aware of it.
What is this sensation become curious about it? Don’t even think you know what it just becomes because it might be something entirely new what how does it feel as you experience it directly, not just what you think about it, but how do you believe what the sensation is?
Become curious about your body become curious about the feeling the sensations and emotions are arising in you; keep doing this, and eventually, you’ll find you fall asleep.
The mind might say oh I’m still not sleeping on this it’s been so long I mean I’ve been doing this noticing but
I’m still not sleeping the mind will tell you that, but if you persist eventually actually it’s quite quick you don’t realize how fast you fall asleep:
The next thing you know, you’ve been waking, and hopefully, it will be morning, you will fall asleep as long as you become curious about the sensation in your body scan.
When you want to tune in to your body and be more alert, it also works for that you could do two minutes; if it’s the two minutes is just a scan, you know you go in quickly what was happening with a quick scan. Body scan meditation script
A d deep body scan you’re going to need to take more time maybe 20 minutes.
I hope this was helpful for you and I find it very helpful I enjoy doing it I do this meditation quite regularly it so enjoyable