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.
(audio included in above link)

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