A Body Scan Meditation to Prepare Mind and Body for Sleep

Abstract

What is physical scan meditation? A guidance process where attention is systematically transmitted to different parts of the body to release and raise awareness.

Sleep Benefits:

• Improves the quality of sleep, especially in those who disrupt sleep
• Reduces physical stress that can avoid asleep
• Calms the nervous system and reduces stress
• Helps to disconnect with mental activity that keeps the brain vibrant

Research results: Clinical trials from UCLA have found that meditation improves sleep quality in older adults who disrupt sleep.

Practice Application: Sleeping can be lying on the bed as a preparation, helping the awareness of the awareness.

Better gold science with mentality

A good night sleep has a significant impact on our health. Helps us more stimulating, low pressure and mentally well -performing. Unfortunately, according to a 2024 survey, many people struggle to rest all night, 57 % of Americans have reported that they will feel better if they get more sleep.

If you are the kind of person who is considering the shadow on your roof at 3 o’clock, it can show the secret of sleeping better than practicing brainstorming. Random clinical trials from the UCLA have found that mental meditation improves sleep quality in older adults who disrupt sleep. In this study, the following guidance meditation was used to help people sleep. It should do the same for you.

We will see these feelings without trying to change them or make them different, only at the present moment we will pay attention to curiosity and openness.

During this guided physical scan, you will find yourself flowing to sleep. That’s right, so you can allow meditation to close yourself. If you see ideas or thoughts such as ideas that keep your attention away from meditation, this is also common. See if you can send your focus back to the physical scan, let them gently leave these thoughts.

If this is possible, we will be watching our body lying on the bed. We will feel the feelings of the body that exist, scan the body for any kind of clear emotions such as vibration, tingling feelings, heavy pin, pressure, movement, heat, cooling. We will see these feelings without trying to change them or make them different, only at the present moment we will pay attention to curiosity and openness. If you start thinking about yourself or thinking about something else, see if you can return to the feelings and feelings in your body.

Sleep Mind a physical scan meditation to prepare the brain and body

1. Start meditation by looking at feelings in the upper part of your head. Just note what you feel. You may feel vibration or pressure.

2. Focus your focus on your skull As it contacts the bed or the pillow. There may be a feeling of pressure or other feelings. Just know about these feelings.

3. If you can, allow any tension that makes you feel slowly. If that doesn’t seem possible, just see what this is what you feel.

4. Scan your face area, forehead, eyes and nose. Consider your cheeks and mouths. There may be feelings of tangling, temperature, tightness. Let it stay there. Be curious about your experience, and begin to feel the feelings in your throat.

5. Now bring your attention to the feelings in your shoulder area. Feel any stress. Sometimes in the process of seeing stress, you can feel comfortable yourself. If this is not possible, you can breathe slowly by bringing the breath to your shoulders.

6. See feelings in your left shoulderAnd then bring your attention to your arm. Look at any vibration, tangling, cooling, pressure, or movement in your elbow, your lower arm and then your hand. Be curious and open for feelings in your hands and toes. Let your hands be soft and relaxed.

7. Now, bring your attention to your right shoulderSeeing any feeling that can happen. Start scanning your right arm for vibration, tangling, or movement. See your elbow, your arms, your hands and fingers. Many feelings are usually present in the hands and toes. But if there is no sensation on any occasion, just look at the absence of feeling.

8. Let your attention go to the upper part of your shoulders and your back. Imagine zig zags in your back or up and down and down. Can you be open and keen for whatever experience you have? Be kind to yourself, it doesn’t matter.

9. Look at your upper waist, your middle back, and the feelings in your waist. If thoughts arise as you are doing – the burdens, concerns – see if you can let them go. Let them be like clouds floating in the sky, moving in their minds. Or, return my words and this body to the scan.

10. Bring your attention to the top of the chest area. Sleep your chest, your rib cage and stomach. See if you can soften your stomach. Take a deep breath when directing the breath to the area – allowing it to soften and relax.

11. Now, look at your pelvic area and places where your body is in contact with the bed. Feel whatever feelings there are. Gently bring your attention to your left hip and keep your left leg down. Look at the feelings in your thigh.

12 Bring this way and curious attention to your legYour knee, and your left calf. Consider whatever feelings are: vibration, tangling, itching, warmth, cooling, heavy pin. Then bring your attention to your ankles, left foot and toes.

13. Now, see feelings in your right hip. And once again, bring your attention to your right thigh. You can focus on your right leg or look at what you understand in some other way. Feel any vibration, tangling, temperature, heavy pin, or movement in your knee and calf. Scan your leg to your right ankle and toes.

14 Now when you have scanned your body, welcome to restart you. This time, you can start with your feet and go back to your body until you go to the top of your head. Feel your body as free to scan up and down as it is helpful for you.