Transform Your Thinking; Transform Your Life
What if the Secrets to Peace, Purpose, and Well-Being lay hidden in ancient wisdom, weaved with modern scientific techniques waiting to transform our daily lives?
Former Buddhist monk Dhamma Tāpasā, shares profound insights into the mysteries of our human consciousness with 35 days of Positive Mind Transformation.
The Body Scan
Mini meditations to help with better sleep
The Body Scan Meditation is very easy and simple to use, forming part of our Mini meditation series that has us exploring some old Buddhist secrets to help us all get some well deserved sleep and relaxation.
We all know how debilitating lack of sleep can become, and experienced over long periods of time can causes other more serious health issues to occur. Some of us find it hard to actually fall asleep, tossing and turning with thoughts running through our minds. Some of us wake in the early hours and then struggle to fall back to sleep with the same affliction as before.
As we are all individuals some of these meditations in the series work better than others, all depending on your personality traits. If you find one that works practice that one, however a better practice is too use all the meditations on a regularly basis. This way it’s keeps the mind from slipping into a dullness, changing it up regularly puts that spice or vitality back into your mind.
The Body Scan Meditation works well for both those that wake in the early hours unable to return to sleep and for those that toss and turn taking an age to actually fall asleep.
The Body Scan Mediation
So lets take by taking a few long deep breaths, gradually start to feel yourself unwind and relax.
Slowly, starting from the very top of your head, notice any sensations that you may experience or that may arise. It could be a tingling, itching, aching, tiredness, it might feel stiff, stressed or tired.
What I want you to do is Just notice. Don’t interfere, don’t scratch or itch or fidget, just notice and be ok with it. Be gently to yourself, be kind, and be ok with whatever your feeling
Now slowly move down from the top of your head to your forehead and once again notice any sensations that you may experience or that may arise. It could be a tingling, itching, aching, tiredness, it might feel stiff, stressed or tired.
Now move to the side and notice your ears and any sensations, then move across to your eyebrows, then your cheek bones, your lips, chin, neck and shoulders, and slowly keep moving down through your entire body checking for sensations.
Maybe you feel no sensation at all and that’s ok too, there is no rule as to what you will feel. Just slowly move across your entire body checking for sensations.
This will have you falling asleep in no time at all.
You don’t have to start at the top of your head either, shake things up from time to time and start at the bottom and move up.
Other Meditations in this Series Helping with Better Sleep
Kind and Warmest Regards
Dhamma Tāpasā*(Andrew Hallas)
Dhamma Tāpasā is a former Buddhist monk and is the spiritual name given to Andrew Hallas. Dhamma’s life has been shaped by trauma, deep inquiry, and years spent living simply in nature. After searching for answers through meditation, solitude, and spiritual practice, his understanding settled around a quiet truth. That our experience of life is created from the inside out, through thought. Through stories, reflections, The Quiet Space, and gentle one-to-one conversations, Dhamma now shares a grounded approach to mental well-being for those seeking clarity, peace of mind, and a deeper trust in themselves.
You can find your quiet space here
Positive Mind Training
The PACT-RICA Framework – Shining A Light on Life Changing Positivity
Transform Your Mind Transform Your Life
My life has been shaped by trauma, deep inquiry, and years spent living simply in nature. Through deep insight gained into how the mind truly creates our experience, I developed the PACT-RICA Framework. Because when understanding deepens, the mind naturally settles and clarity will return.
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