Body Scan - A treatment for Insomnia

BODY SCAN FOR SLEEP

• Begin by bringing your attention into your body, close your eyes.
• Notice your body wherever you’re lying down, feeling the weight of your body on the floor.
• Take a few deep breaths.
• And as you take a deep breath, bring in more oxygen enlivening the body. And as you exhale, have a sense of relaxing more deeply.
• You can notice your feet on the bed, notice the sensations of your feet touching the bed. The weight and pressure, vibration, heat.
• You can notice your legs against the bed, pressure, pulsing, heaviness, lightness.
• Notice your back against the bed.
• Bring your attention into your stomach area. If your stomach is tense or tight, let it soften. Take a breath.
• Notice your hands. Are your hands tense or tight. See if you can allow them to soften.
• Notice your arms. Feel any sensation in your arms. Let your shoulders be soft.
• Notice your neck and throat. Let them be soft. Relax.
• Soften your jaw. Let your face and facial muscles be soft.
• Then notice your whole body present.
• Repeat.

Modified from https://ggia.berkeley.edu/practice/body_scan_meditation  

(audio included in above link)