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.
Modified from https://ggia.berkeley.edu/practice/body_scan_meditation
(audio included in above link)