Guided Sleep Meditation & Sleep Hypnosis from Sleep Cove - Daytime Meditation - Compassion Body Scan

Episode Date: March 23, 2021

A daytime meditation where we go and relax our body and give compassion to ourselves. Please leave a 5-star review & SUBSCRIBE on Apple and Spotify. Sleep Cove Premium Become a Premium Member for Bonus Episodes & Ad-Free listening: Visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.sleepcove.com/support⁠⁠⁠⁠⁠⁠⁠⁠⁠ and become a Premium Member. ⁠⁠⁠⁠⁠⁠⁠⁠Get Instant Access⁠⁠⁠⁠⁠⁠⁠⁠ and sign up in two taps. The Sleep Cove Premium Feed includes: - Access to over 400 Ad-free Episodes - Regular Exclusive Bonus Episodes - A Back Catalogue of Dozens of Exclusive Episodes - Full Audiobooks like Alice in Wonderland - Your name read out on the Show - Our Love! Get your 7-day free trial:⁠⁠⁠⁠⁠⁠⁠ ⁠⁠https://sleepcove.com/support⁠⁠⁠⁠⁠⁠⁠⁠⁠ For Apple users, click the TRY FREE button for a 2-week free trial and become a Premium Member Today. Support our Sponsors: This episode of Sleep Cove is brought to you by BetterHelp. Give online therapy a try at⁠⁠⁠⁠⁠⁠⁠⁠ ⁠betterhelp.com/sleepcove ⁠⁠⁠⁠⁠⁠⁠⁠⁠and get on your way to being your best self. Our Sister Shows: - Calm Cove - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://link.chtbl.com/bgSKfkbt⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠- Relaxing Music & Ambient Sounds - Mysteries at Midnight - Mystery Bedtime Stories - ⁠⁠⁠https://link.chtbl.com/skj6YFah⁠⁠⁠ - Let's Begin - Daytime Meditations with wake sections at the end - ⁠⁠⁠https://link.chtbl.com/Z--DgSH4 ⁠⁠⁠ - YouTube Bedtime Story Channel -⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://rb.gy/t7wyjk⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - YouTube Sleep Hypnosis & Meditation Channel - ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/channel/UClE6WJgPYRBtwVQ1qDBrbqw Connect: - Join the Newsletter for a Bonus Meditation -⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠https://www.sleepcove.com/bonus⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Facebook:⁠⁠⁠⁠⁠⁠⁠ ⁠⁠https://rb.gy/azpdrd⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Instagram:⁠⁠⁠⁠⁠⁠⁠ ⁠⁠https://www.instagram.com/sleep_cove/⁠⁠⁠⁠⁠⁠⁠⁠⁠ - TikTok:⁠⁠⁠⁠⁠⁠⁠ ⁠⁠https://www.tiktok.com/@sleepcovechris⁠⁠⁠⁠⁠⁠⁠⁠ Recommended Products: Comfortable Sleep Headphones -⁠⁠⁠⁠⁠⁠⁠ ⁠⁠https://www.sleepcove.com/headphones⁠⁠⁠⁠⁠⁠⁠⁠⁠ The Best Mattress from Puffy: ⁠⁠⁠⁠⁠⁠⁠https://sleepcove.com/puffy⁠⁠⁠⁠⁠⁠⁠ Our Sister Shows in more detail: Calm Cove is our music channel, where you can find Relaxing Music, White Noise and Nature Sounds - ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://link.chtbl.com/bgSKfkbt⁠⁠⁠⁠⁠⁠⁠⁠⁠ Let’s Begin is our brand new Day Meditation podcast. Start your day feeling relaxed and positive, or take some time out to unwind with these calming meditations with wakeners at the end so that you can continue your day. If you love our bedtime stories, check out Mysteries at Midnight, our brand-new podcast dedicated to the mystery stories our listeners love so much. Enjoy even more from Poirot, Sherlock and more classic mystery tales. _______________ All Content by Sleep Cove is for educational or entertainment purposes and does not provide or replace professional medical advice, diagnosis or treatment. Always seek the advice of your medical professional before making any changes to your treatment and if in any doubt, contact your doctor. Please listen in a place where you can safely go to sleep. Sleep Cove is not responsible or liable for any loss, damage or injury arising from the use of this content. _________________ Sleep Cove content includes guided sleep meditations, sleep hypnosis (hypnotherapy), sleep stories (visualizations) and Bedtime Stories for adults and grown-ups, all designed to help you get a great night's sleep Learn more about your ad choices. Visit megaphone.fm/adchoices

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Or admired the delicate features of Queen Nefertiti If you have, you'll probably like the History of Egypt podcast Every week we explore tales of this ancient culture The history of Egypt is available wherever you get your podcasting fix. Come, let me introduce you to the world of ancient Egypt. Hi everyone, I'm Christopher Fitton, and I'm the voice of Sleep Cove, the best podcast to get a great night's sleep. We're doing some different content on the podcast today.

It's a daytime meditation which you can use at any part of the day to relax and de-stress and feel good about yourself. We'll be going through all different parts of the body and then giving compassion to those parts so that we feel good about ourselves, relaxed and energized. I hope everyone has been enjoying the partnership we've been doing with the stereo app recently. We've been going live every week, Mondays and Tuesdays,

On the show, we start with a live Q&A where anyone can ask us questions and then we'll do a live meditation where you can relax and get energized for the day. The meditation on today's podcast was actually done live last night on the stereo app. We go live at 10pm UK time and that's 5pm Eastern and 2pm Pacific. So on your mobile type in stereo.com slash Chris Fitten into your address bar to download the app and follow me. You'll see all of the live listings which we have coming up. We hope to see you there. So this guided meditation is a mindfulness practice called the Compassionate Body Scan.

So you may sit on a chair with your back upright. or relax on a cushion or even lie on the floor or lie on a bed. Once you get yourself comfortable and in a safe place we'll begin. Start by first getting in touch with your body. See if you can feel the weight of your seat on the cushion. or on your back, on the floor, and notice the entire field of the body sensation. Any prickling, tingling, heaviness, pressure, lightness, you may feel just your body now, just as it is right now

what we're going to be doing is moving our attention and awareness to different parts of the body sweeping from the crown of the head down to the toes and back again as we go through different parts giving ourselves compassion

for any pain or tension we may feel or perhaps for any shame or feelings of inadequacy we have about certain body parts starting with the crown of your head just notice what sensations are there see if you can tune in to that point just between the air above your head and where your skull starts.

Again, is there any tingling or sensation there? If so, just notice it. If not, that's fine too of your facial muscles. We have hundreds of muscles in our face. They work very hard for us. Expressing our emotions, some of which are quite painful. These emotions, if you feel any tension or stress in any of your facial muscles, try relaxing them and soothing them, maybe imagining,

them caressing your face with your awareness, being grateful for how hard our face muscles work for us, become aware of the back of your head. Are there any sensations there if you have any sort of headache or pain? Just being kind, tender and compassionate to the fact that you aren't feeling perhaps as well as you would like if no sensation is there just feel whatever's happening right now now become aware of how your neck feels again tension there

burning or tightness it often holds up our heavy head and it holds a lot of tension especially if we work sit at a computer all day or manually work with our back so just relax the neck muscles

soothing and comforting any points of pain you may be experiencing and dropping down into your shoulders and a lot of emotional tension, fear and stress is held in our shoulders

we almost always feel some sort of pain and tension there First, just notice what you feel. You feel is the sensation like. Hot, tight, dull. Take a moment to have compassion

for the stress of being shoulders in your body. They take on a lot for us. And just soothing, comforting, any feelings of pain or discomfort you may have. then dropping down so that you're aware of your upper back, your shoulder blades again, feeling any tension that is there,

any discomfort allowing it to be as it is. Hot, sharp and soft by using our awareness to acknowledge any pain and to soothe that area of our body. I want you to mentally imagine getting a bit of a massage here in your shoulder blades. Then become aware of your chest area

the seat of your heart where emotions are often felt very intensely including difficult ones. Like grief and disappointment, try to notice how the physical sensations of your chest are manifesting. Is the sensation moving?

Is it buzzing? Is it tight? Just simply notice what's there and relax around it and cover your sense. for any pain you might be feeling in your chest just as a parent might caress a child whose feeling discomfort. Take the same attitude with your awareness. Then focus your attention on your stomach area, your gut,

of different emotions. Get stored in this area, including fear, including fear, we may have some judgments about our stomach. Maybe it's not quite as thin as it would like it to be. But first just focus on the actual sensations of your stomach. Is there any movement? Maybe your digesting food. Is there any tension?

Any physical discomfort? then also are any feelings coming up of inadequacy or non-acceptance, of being exactly who you are in this moment. Whatever arises, you're going to be fine. You're going to take a very comforting, calm, and loving stance towards this part of your body. We often have such difficulty with maybe even sending some appreciation for the very hard task of digesting our food

allowing us to be alive and just relaxing and softening. Then turn your awareness towards your lower back. There's some very big muscles here. They're needed to keep us upright. And if you feel any tension, try to relax that part of your body and consciously soothe and comfort any pains or aches that you might feel. It's hard to be in this human body with its limitations. And we can be hard to ourselves in this moment.

then drop down to your pelvis. And again, there's a lot of tension here. A lot of needles throughout the day. And we don't eat. We often avoid paying attention to this part of our body. And we just notice what the feelings are here. If there's any discomfort or tension, you can try to relax.

If there are any emotions that come up for you that are difficult again. Take a very soothing, comforting approach towards this part of your body and just allow it to be as it is. Then drop down to where you're sitting. And this will be easy because you can feel the tension on the chair or bed if you're laying down.

You can feel the tension. here. And you can feel your upper part of your legs, if there any tension or tightness, and you can soothe and relax this part of the body. And if there are any emotional feelings associated with this here, perhaps not accepting this part of the body. You can just have compassion, that we're just imperfect human beings and just accept that with an open heart, an open heart. And let's move back up to our arms and we'll do them each individually. So start with your right arm and move to the top, to the top of the shoulder blade, and to the top of your arm.

the upper viset. What does your upper arm on the right side feel we have big muscles there that often get strained, lifting and holding things? So soothe any tension or discomfort and just relax this area caressing with our awareness and notice your lower right arm. And just notice what you gently feel there, right wrist and fingers, and your hand. We have an amazing number of bones in this part of our body, especially with the increased use of computers. These get worked over again and again. And just notice, do you have any tension there, any feelings of discomfort?

If so again, just soothe and comfort yourself here. And have compassion for any pain you may be. Is no discomfort. Just rest in the peacefulness of being free of pain. Then shifting your attention on your left upper arm and shoulder and noticing how the muscles feel. Any tension that's there, kindly stroking your arm, with your awareness, comforting yourself and dropping down into your lower left arm,

allowing the sensations to be just as they are, and your left hand and wrist, relaxing your muscles and appreciating how hard your fingers work for you, the freedom it gives you. Now shift your focus to your right, upper leg and their very big muscles here. Our thigh muscle. And what do you feel right now? In this area of your body. See if you can relax the muscle.

If you notice any discomfort or tension, kindly soothing and coveting this part of your body, then moving down to your right calf and shin, to the lower part of your leg feeding the muscles softening around any tension and then finally focusing on your right foot a surprising amount of tension and stress

gets stored in our feet a lot of pressure gets put on them and take a moment to appreciate your right foot it allows you to walk room dance so relaxing and soothing any feelings of pain

that arise give yourself a mental foot massage move that awareness to your left leg the upper half the thigh muscle softening around any tension

as always if any emotional reactions come up of non-acceptance for a certain part of your body give yourself compassion for that recognising how hard it is for it to be in our competitive culture and drop down and imagine your left lower leg with your calf muscles your shin, relaxing, soothing and then focusing on your left foot, on your ankle, the soul of your foot, your toes, and just be aware of any sensations that are there, tingling, burning or having pressure, and bring in soothing and comforting any few. Feelings of discomfort or pain that might be here. Now widen your focus so that you are aware of both feet moving up to your calves, both upper legs,

up to your stomach, your chest, your neck. Your head and just imagine the energy. Flowing out at the top of your head, feeding the energy of life, flowing through you. resting in awareness of this magnificent body we have a compassion for its pains and appreciation for its wonder now i'm going to wake you back into the room on the count of three and three slowly coming back into the room muscles come alive and eyes open two eyes wide open now back into the room and fully awake and one fully awake

and ready to face the day calm and at ease thank you