(5min) Having trouble sleeping – falling asleep or falling back to sleep if you wake up? This meditation practice is really great for relaxing the body and falling asleep.
Meditation Practice: Progressive Relaxation Body Scan
- Start getting into a comfortable position, lying down or sitting. You can do this standing as well.
- Close your eyes, or lower them so they are 3/4 closed, and gently shift your attention to your breathing. Notice your breath moving in and out of your body right now. Be curious about your breath. “How am I breathing right now?”
- Shift your attention to your feet and on an inhale, gently and softly contract the muscles of your feet. As you exhale, relax the muscles and let them soften.
- Do this for 3 or 4 breaths and then stop contracting and releasing.
- Move slowly up the body, inhaling and contracting, exhaling and releasing with each part: the lower legs, the upper legs and buttocks, the belly and low back, the upper back and chest, the arms and hands, the shoulders and neck and finally the face.
- Pause after the face and simply notice your breathing again.
- Start again at the feet, moving up the body and repeat the pattern until you feel complete or you are ready to sleep.
- End noticing your breathing for a few breaths and then gently opening your eyes.
When your mind wanders, as it inevitably will, gently bring it back by re-focusing on your breathing or the area that you are contracting and releasing. Be kind and gentle, remembering that noticing that your thoughts is an important part of the practice.
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