Healing Body Scan ✨ Guided Meditation for Better Sleep

[00:00:10] Hi there, I'm Carissa and welcome to another episode of Sleep Wave. Tonight I have a truly transformative meditation for you. Before we get started though, I wanted to give a shout out to listener Leela, who says Sleep Wave is her favorite sleep podcast. She shares that she's listened to each episode multiple times, thank you, and is always fast asleep before she makes it to the end. We are so glad you're resting better, Leela.

[00:00:36] We'll all be resting better after tonight's meditation, in which we do one of my favorite relaxation exercises which will help you connect deeply to your body. Shortly after I graduated from college, I began to practice yoga. There was a gym in my Chicago neighborhood that had the best teacher and I was sure to go to that class every time it was offered. As I got more and more familiar with the yoga poses, I found myself able to breathe deeper and feel it's better.

[00:01:06] I could breathe into my body in a different way. I could breathe into a tight muscle and actually feel it begin to release. This ability to connect deeply to my body has been a skill I have been grateful for ever since. It has helped me in times of stress, illness, injuries, pregnancy, birth, and especially during bouts of insomnia.

[00:01:30] If you love this show, start a free trial of Sleep Wave Premium tonight. You'll relax and sleep easier with no advertisements, enjoy more variety with two premium episodes every month, and unlock the full library of exclusive supporter-only episodes. Join in two taps via the link in the show notes. Cancel any time.

[00:01:50] But now, a quick word from our sponsors who make this free content possible.

[00:02:47] In tonight's meditation, we will be able to do it.

[00:02:58] We will experience a deep body scan, which will help you focus on your body with greater specificity.

[00:03:04] It will prepare you for a night of profound relaxation and will also help you experience gratitude for your beautiful body exactly as it is right now.

[00:03:15] And for that, all you need to do is follow my voice.

[00:03:30] Take a deep breath in.

[00:03:33] This moment is yours alone.

[00:03:36] Take a deep breath in.

[00:03:37] And breathe it out.

[00:03:40] A body scan is a powerful technique that helps us re-establish our connection with our own body.

[00:03:47] It is very effective to develop concentration and also identify if you have any region within you that is experiencing pain or holding tension.

[00:03:59] The goal of a body scan is to help us be more loving and kind to ourselves and our bodies.

[00:04:09] It is like taking a bath.

[00:04:11] An internal bath which cleanses and removes all of our blockages.

[00:04:17] Connecting the mind with the body and establishing a bond of friendship between the two.

[00:04:23] So, let's go.

[00:04:27] Take a deep breath.

[00:04:29] Lie down comfortably.

[00:04:32] And feel your whole body supported by your bed.

[00:04:38] As you breathe, notice how your body touches the bed.

[00:04:44] If random thoughts come to your head during the meditation, gently bring your attention back to the part of the body you are focusing on.

[00:04:54] And if you notice any discomfort, reposition your body.

[00:05:02] The important thing is to listen to your needs and treat your body with affection.

[00:05:08] It is also very common to find that some areas of you hold no sensations tonight.

[00:05:18] If this happens, simply allow your attention to be on these areas for a few moments, uncritically.

[00:05:30] Breathe gently.

[00:05:32] With your eyes already closed, start by observing your body and gently perceive all of the sensations present.

[00:05:42] Take three deep breaths.

[00:05:46] Breathe in.

[00:05:51] Breathe out.

[00:05:56] Filling the lungs entirely with air.

[00:06:02] And exhale.

[00:06:05] Last time.

[00:06:07] Inhale.

[00:06:16] Well done.

[00:06:19] Bring your attention to your breath.

[00:06:23] What does it feel like when you inhale and fill your lungs with air?

[00:06:32] Feel your chest expand.

[00:06:37] If you prefer, place your hands on your abdomen.

[00:06:45] Feel your hand moving down as you breathe.

[00:06:54] Allow yourself to relax.

[00:06:59] Feel your body.

[00:07:01] Observing it without judgment.

[00:07:06] Without criticism.

[00:07:07] If at any time you feel unpleasant emotions such as frustration or anger, do not judge these emotions.

[00:07:29] They are there for some reason.

[00:07:34] Watch them and let them go.

[00:07:45] This is the time to embrace yourself.

[00:07:52] Connect directly with your sensations.

[00:07:56] Feel your body.

[00:07:59] Feel your body from the inside.

[00:08:06] Continue observing your entire body for a few breaths.

[00:08:11] Feel your body.

[00:08:12] From your head.

[00:08:14] To your toes.

[00:08:22] Notice which parts are touching the bed.

[00:08:27] And which parts are not touching the bed.

[00:08:30] your attention to the top of your head. Without looking for anything in particular,

[00:10:40] just feel the sensations present. Is there any pressure? Cole, also note if there is any

[00:11:02] associated feeling being triggered by your focus on this body part. Is it a pleasant,

[00:11:11] uncomfortable, or neutral feeling? Sometimes, due to the stress and worries of everyday life,

[00:11:25] our mind becomes very agitated, causing headaches, pressure, and fatigue. Now is the time to connect

[00:11:39] with this area. As soon as you recognize the emotions you are experiencing, return your mind

[00:12:00] to a state of gratitude. If you are experiencing any discomfort in the head area, repeat the

[00:12:12] following phrases. My head is free of any... My head is free. My thoughts flow smoothly.

[00:13:01] Realize your head relaxing, weighing more. Slowly, you will shift the focus of your attention

[00:13:31] and move down to the eyes. Notice the sensations, the movements there. Notice if there is the presence

[00:13:47] of lights or color. Do your eyes feel tired or heavy? Feel. Observe. Be grateful for the health of your

[00:14:39] eyes. And even if you need the aid of glasses, be grateful for the possibility of seeing through your

[00:14:49] lenses. Bathe your eyes with love and gratitude, accepting them regardless of their conditions.

[00:15:08] Repeat with me, at this moment, I can see my life with clarity. At this moment, I can see my life with

[00:15:29] clarity. Now, we will take our consciousness to the ears, thanking them for being able to hear. Saying,

[00:16:15] my hearing always be clear. May my hearing always be clear. May I always listen carefully. Always listen

[00:16:41] carefully. And if you wear hearing aids, repeat with me. I'm grateful for the technology.

[00:16:57] Me allows me to hear. We will gently shift our attention to our noses. Feel the air coming in and

[00:17:50] out, passing into your chest. And be grateful for your breath. Be thankful for the system that delivers

[00:18:04] oxygen around your body daily. Keeping you alive. Allowing you to start over every day. Tension to your lips,

[00:18:57] jaw, and enjoy how they all work together when chewing and smiling. Notice if you feel any tension in your jaw.

[00:19:15] Exhale deeply. And as you exhale, feel this entire region relaxing. What is the position of your tongue at this time?

[00:19:36] Notice any tension. Feel your whole face relaxing. With a heart full of gratitude, say,

[00:19:51] I feel that my lips, jaw, and your jaw focus on the neck. And this part usually needs a little more attention.

[00:20:53] Especially if you spend a lot of time looking at your phone or computer screen. Observe the present sensations in your neck.

[00:21:07] Repeat with me. My neck is relaxed and can move easily. My neck is relaxed and can move easily.

[00:22:00] Noticing if there is any tension there. Inhale deeply. And as you exhale, relax your shoulders.

[00:22:15] Feeling them dropping down slightly as you loosen the tension there. Shoulders tend to carry a lot of tension.

[00:22:28] Feel your shoulders. Sometimes because of work stress or conflicts in relationships. Notice if there are any sensations in this region.

[00:22:46] Inhale and say, my shoulders are relaxed. I feel good. My shoulders are relaxed. I feel good.

[00:23:36] Slowly, we go down to the arms. Observing if there is any sensation or pain there. Feel the energy circulating throughout your arms until it reaches your fingertips.

[00:23:59] And now, bring your attention to your hands. How are they positioned? Are they facing up or down?

[00:24:17] What sensations can you perceive there? Are they vibrating or pulsating?

[00:24:41] All this energy moving. It tingles slightly whenever it passes by. And in a state of gratitude.

[00:24:58] Say, my arms and hands move easily. Allowing me to balance and have strength.

[00:25:16] My arms and hands move easily. Allowing me to maintain and have strength.

[00:26:02] We will proceed to the internal organs. Bringing your attention to your heart,

[00:26:10] lungs, stomach, and intestines. Best possible way.

[00:27:06] Your organs are essential for the proper functioning of your body.

[00:27:20] Your organs are essential for the proper functioning of your body.

[00:27:21] And you need them just as they need you with gratitude and attention.

[00:28:05] We will now shift your focus from the front of your body to your back.

[00:28:12] Moving slowly from the top of the shoulders, down the spine, to the lower back.

[00:28:23] Noticing any sensation in that area. Always noting if there is any discomfort or pain.

[00:28:39] Feeling this whole region being filled with hell. Gratitude.

[00:28:45] We usually carry a lot of tension on our backs. So we will devote more time to this area.

[00:29:04] Just breathe in and observe. What is your posture like on a day-to-day basis?

[00:29:15] Do you support your body in an aligned posture? Or do your shoulders tend to droop?

[00:29:36] Notice if there are any feelings connected to your posture. Anxiety?

[00:29:44] You need to feel loved. The back symbolizes a pillar in life.

[00:29:57] And being able to identify the emotions related to this part of your body will help you feel more

[00:30:05] balanced. Imagining each vertebra of your spine expanding. And take a deep breath.

[00:30:34] Now all your muscles are relaxing. It's being transformed with this energy. Say,

[00:30:53] May I be gentle with my back. May my back pain be transformed. May all the tension be transformed.

[00:32:49] May I be gentle with my back. Feel free to feel more for your body.

[00:33:29] Remember, it is for you to move further down your body.

[00:34:09] Bring your focus to your thighs, knees.

[00:34:20] Draw attention to each muscle.

[00:34:23] Feel any sensations in your skin.

[00:34:33] Bring awareness to each area.

[00:34:40] Each part helps you move.

[00:34:43] So say with great gratitude, may my legs and knees be healthy and strong.

[00:35:41] Inhale, focusing your attention on your feet, on the top of the foot, and the sole, noticing

[00:35:53] all the sensations there.

[00:35:59] Remember that the feet are the main support for your body weight.

[00:36:08] They help to keep you standing straight and are fundamental to the execution of movements.

[00:36:16] Your feet take you wherever you wish to go.

[00:36:25] So with a heart full of gratitude, breathe in.

[00:36:32] Feel your feet relaxing.

[00:36:39] Feel the energy coming into each toe on your foot.

[00:36:46] Repeat with me, grateful for my feet.

[00:36:54] For carrying me with ease.

[00:37:03] Grateful for my feet.

[00:37:06] For carrying me, noticing any pain or discomfort.

[00:37:49] Observing your joints.

[00:37:53] Feel the energy that moves in these regions.

[00:37:59] And allow yourself to pour love and gratitude into each body part.

[00:38:09] Imagining the air going through your entire body.

[00:38:14] Bringing love and healing to all unbalanced areas.

[00:39:21] Gently, your body receives all the love that comes from you.

[00:39:31] You are no longer the same as you were at the beginning of this meditation.

[00:39:37] You are transformed.

[00:39:43] This feeling makes you so happy.

[00:39:48] Today, a beautiful connection has been built between you and your body.

[00:39:56] And it has made you stronger and more confident.

[00:40:03] Remember, the human body is wonderful and perfect.

[00:40:10] It makes life possible for you.

[00:40:14] So be kind to yourself and your limitations.

[00:40:21] Our relationship with our body is the result of our thoughts.

[00:40:28] So watch your mind and the thoughts that arise during the day.

[00:40:36] Banish any negative or judgmental thoughts.

[00:40:41] And welcome yourself with love and kindness.

[00:40:53] Feeling how your body moves with each breath.

[00:40:59] And continue emitting that vibration of love.

[00:41:07] Feel these words of my body.

[00:42:05] Let us become more, let us strengthen the Church Do you work with your words?

[00:42:16] Oh, we love you.

[00:42:17] And do a lot of work with others.

[00:42:17] We love you.