Scan your body meditation to prepare your mind and body for sleep

summary

What is Body Scan Meditation? Guided practice systematically moving through various parts of the body to release tension and raise awareness.

Benefits for sleep:

Improved sleep quality helps to separate the mind from active mental activity by calming the nervous system and reducing stress, especially among patients with sleep disorders, among patients who may interfere with falling asleep.

Research Results: A clinical trial from UCLA found that mindfulness meditation improves sleep quality in older people with sleep disorders.

Practice Application: You can lie in bed in preparation for sleep to assist in the transition from awakening to rest.

The science of sleeping better with mindfulness

Good night sleep has a big impact on our health. Unfortunately, according to a 2024 poll, many people struggle to get a night’s rest, with 57% of Americans reporting that more sleep makes them feel better.

If you’re the kind of person who wakes up at 3am thinking of the shadows of their ceiling, practicing mindfulness may provide a secret to sleeping better. A randomized clinical trial from UCLA found that mindfulness meditation improves sleep quality in older people with sleep disorders. The following guided meditation was used in the study to help people fall asleep. So that it does the same for you.

Without trying to change or make these sensations different, they are aware of them and simply pay attention to curiosity and openness to the present moment.

During this guided body scan meditation, you may find yourself drifting about sleep. This is fine, so you can turn off meditation on its own. This is also normal if you notice thoughts like worry or concern that take your attention away from worry or meditation. See if you can pay attention to the body scan and gently let go of these thoughts.

If possible, we find our bodies lying in the bed. We sense the body’s sensations that exist and scan the body for all sorts of obvious sensations, including vibration, tingling, weight, pressure, movement, heat, and soberness. Without trying to change or make these sensations different, they are aware of them and simply pay attention to curiosity and openness to the present moment. If you start thinking about sensations or thinking about something else, check if you can return to the emotions and sensations that exist in your body.

Scan your body meditation to prepare your mind and body for sleep

1. Be aware of the sensations at the top of your head and begin meditation. Just be aware of what you are feeling. You may notice vibrations and pressure.

2. Keep your attention on the skull as it will come into contact with the bed or pillow. There may be pressure or other sensations. I am simply interested in these sensations.

3. If possible, try to release tension gently. If that seems impossible, be aware that it is what you feel.

4. Scan the face area, forehead, eyes and nose. Pay attention to your cheeks and mouth. You may feel tingling, temperature, and tension. Let’s put it all there. Be interested in your experience and start to notice the sensations in your throat.

5. Focus your attention on the sensations present in the shoulder area. Be careful of the tension that occurs. Sometimes, the act of noticing tension may make you realize you are relaxed. If that is not possible, you can breathe into your shoulders.

6. Pay attention to the sensations in your left shoulder, then focus on your arms. Pay attention to vibrations, tingling, calmness, pressure, or movement in your elbows, lower arms, and hands. Be curious and open to the sensations present in your hands and fingers. Soften your hands and relax.

7. Now, turn your attention to your right shoulder and notice any sensations that may exist. Start scanning your right arm for vibration, tingling, or movement. Pay attention to your elbows, forearms, hands and fingers. Usually, many sensations are present in the hands and fingers. However, if you don’t feel at any point, remember that you don’t feel.

8. Turn your attention to the top of your shoulders and back. Imagine the zigzag feeling and the up and down movements lying down on your back. Whatever your experience is, are you open and interested? Be kind to yourself no matter what happens.

9. Pay attention to the sensations of your upper back, hips and hips. If thoughts arise while you are doing this – walks, concerns – see if you can let them go. Just like a cloud floating in the sky and move across your mind. Or go back to my words and this body scan.

10. Pay attention to the top of the chest. Gently scan your chest, ribs and stomach. Check if it can relieve your stomach. Breathe deeply while directing your breath towards the area. It will become soft and relaxed.

11. Now, pay attention to your pelvic area and where your body is in contact with the bed. Feel what kind of sensation exists. Gently focus your attention on your left hip and left leg. Pay attention to the sensation of your thighs.

12. Put this kind and strange attention on your feet, knees and left calves. Beware of vibrations, tingling, itching, warmth, coolness, weight, and more sensations exist. Next, focus your attention on your ankles, left foot and toes.

13. Now, pay attention to the sensations in your right hip. Again, pay attention to your right thigh. Pay attention to your right leg and take note of it in other ways that make sense. Feel the vibrations, tingling, temperature, weight, or movement of your knees or calves. Scan your feet all the way to your right ankle and toe.

14. You’ve scanned your body and you’re welcome to start again. This time, you can start with your feet and return to your body until you reach the top of your head. Scan your body up and down as many times as it will help you.