(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

1. Start getting into a comfortable position, lying down or sitting. You can do this standing as well.
2. 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?”
3. 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.
4. Do this for 3 or 4 breaths and then stop contracting and releasing.
5. 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.
6. Pause after the face and simply notice your breathing again.
7. Start again at the feet, moving up the body and repeat the pattern until you feel complete or you are ready to sleep.
8. 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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