Sleep meditation body scan is powerful and I use it every night when I lie down in bed.
It works wonders. And it is absolutely simple – there is no better word to describe it.
It works even if I had a bad day or when I am ‘super stressed’. This simple mindfulness technique helps me to fall asleep fast.
And without a doubt, it will work for you as well. So try it every night by following the two simple steps given below.
Sleep meditation body scan two simple steps:
Lie down in bed and relax by breathing slowly and deeply for few minutes. Count 1 and breathe in and completely fill your lungs. Count 2 as you breathe out completely and smile while lying in bed with your eyes closed.
Do this about 20 times.
By this time you’ll become a lot more relaxed, calm and grounded. The idea is to feel your breath and become aware of how it comes into your body and how it goes out of your body.
This simple process is called mindfulness of breath and it is deeply relaxing.
Now imagine and tell yourself that relaxation is spreading all over your body and mind. The idea is to talk to your mind gently with utmost love.
Feel the relaxing energy as it travels down your head to your hands and feet. Feel it as energy moves from one part of your body to the other slightly moving each part of the body.
So what exactly do I meant by that?
For example move your thumb and other fingers in your right hand, and feel the energy in that part your body.
Then, let your calm energy flow down your body to your knees. Gently touch your right knee with your right hand, and say in your mind that this part is becoming so relaxed.
Immediately your brain sends signals of relaxation to your knee!
Let the energy flow down your right leg as you feel the relaxation in your big toe in your right leg. Move your big toe gently and this makes you aware of that part of the body.
By doing this you’re moving your awareness to every part of your body. And that’s the key in the sleep meditation body scan process.
Now feel your whole body and say to yourself: I am fully aware and I am coming back to my body. I feel the bed and I also feel that I am lying down feeling relaxed in this beautiful bed – ready to fall asleep fast.
Do exactly the same thing on the left side of the body – isn’t that easy?
What happens when you do that?
You move your energy from one part of the body to the other, and by doing that you become conscious of that part of the body.
And that’s body scanning my friend.
When you scan your body like this, it will take your mind off the head to different parts of the body.
If you practice this process regularly, it will deeply relax your mind and body because you won’t over think anymore.
Are you wondering how would that stop over thinking?
Because you won’t be circling in your mind if you body scan. It will take you out of your stressful thought patterns and let you experience your whole being.
It will make you a whole body by experiencing it fully (not just your mind) – in other words you will experience holiness.
If you have found this article to be helpful please share it with your friends and family. You can explore the ‘sleep meditation course’ here.
Also, check out this page for a simple video on how to learn meditation quickly and teach it to your kids.