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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 fully trained former Buddhist Monk and the spiritual name given to Andrew Hallas. The creator of the highly acclaimed “The Four Trees” a story of learning how we can all live a more fulfilled and content lifestyle. Now a Life Changing and inspirational Positive Mind Transformative Guide, Mindfulness Trainer, Published Author and the creator of The Revive & Thrive – A Positive Mind Training
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