Meditation Mountain - 10 Minute Body Scan Meditation for Sleep and Deep Relaxation

Episode Date: March 1, 2021

Use this short 10 minute guided body scan meditation to relax and let go. Deep relaxation meditation helps promote restful sleep and a conscious body scan mindfulness meditation is an easy way to do this. If you haven't heard of a body scan meditation before then this is a perfect introduction to the benefits of deep relaxation and the healing powers of a session like this. All that's involved is a conscious relaxation of your body parts piece by piece running through your entire body usually head to toe. A 10 minute guided meditation like this is a perfect meditation for beginners due to it's simplicity and relaxation benefits. Scanning your body for tension is an easy way to find tight muscles and areas of your body where you are unknowingly holding stress. Mindfully releasing that tension helps make you more aware of it daily and gives you the ability to consciously release it. The deep sleep benefits of mindful guided meditation mean that it becomes easier to fall asleep fast and reduce insomnia sometimes within a matter of minutes. Learning to scan your body for tension, notice it, release it and do that head to toe can begin to make big changes in your internal world. This body scan meditation is powerful for meditation beginners as well as those who struggle to sit still for a long period of time. 10 minutes of guided meditation to help promote internal calm and deep sleep is a small price to pay for a quiet night. Some meditations for sleep are hours long which is great for many with extensive meditation experience, but this meditation had been designed specifically for those who are looking for just a few minutes of peace, healing and mindfulness to help them relax at any point during the day or night. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to Meditation Mountain and today's Body Scan Meditation. Let's begin by honoring our breath and how it brings us to the present moment. By taking a few significant and purposeful breaths, fully inhale, expanding your belly and chest as much as you can, holding it. for a moment and exhale. Feeling a wave of relaxation, sweep over you. Inhale again, filling your lungs with fresh air. Hold it and exhale. The wave of relaxation, gently sweeping over you.

Inhale once more so that you are brimming with air, holding it, soaking in oxygen. And exhale. Your body relaxes in different areas without any effort. Fully inhale. Feeling these breaths, purifying your entire body. Exhaling. Just notice how you are feeling. Inhale, a beautiful breath coming in.

Hold it. Feeling invigorated from oxygen and exhale. allowing relaxation to sweep over you. Take note of how you feel at this very moment. You now have an abundance of oxygen. This is how we are created to feel. Breathing deeply and fully is an expression of self-compassion. Let your breath be natural.

And notice how abundance feels. Good. begin noticing now how the very top of your head feels let your focus move down to your eyes noticing how your eyes feel asking them to relax allowing for you to feel calm let your focus move to your nose feeling the slight sensations of the air moving in and out with your breath Now focus on your ears and how they feel. Try to hear every single noise around you. When sounds come, they act as little waves of relaxation, taking you even deeper. Notice the sound of my voice and how soothing it is. From here forward, you can only hear my voice guiding you, all utter sounds passing through. only take you deeper into relaxation. Now focus on your mouth. How does it feel? Try to soften and let all the tension release,

moving your focus down your neck and shoulders. And if there's any tension along the way, just ask it to release. Slowly take your attention down each arm, Down all the way to each fingertip, feeling the stress wash away. Bring your awareness to your chest and also your upper back. Relaxing these areas. If there is any tension, just ask it softly to release.

Now imagine focusing on your heart and feel it beating strongly, supporting you relax your heart noticing how good it feels to do so experience the sensations in your lungs feel them gently expanding and contracting with your breath delivering oxygen to your body moving through your vital organs and digestive system just feel your belly and observe it digesting effortlessly. Observe your lower back and how it's pressing against the surface you are on. If you feel any tension, release it.

Focus now on your pelvis and hips, feeling the sensations you are having here. This takes you deeper into a state of relaxation. Your awareness is moving down each leg slowly relaxing them your legs have been taking you so many places over the years they deserve to fully relax this wonderful wave of relaxation moves down all the way to your feet and to the tips of your toes being present with yourself allows for you to be present in your life as As you become aware of every part of your body, putting you completely in the present moment,

take a few deep breaths to fully relax and take this time for yourself. As we come to the end of our meditation today, start to become aware of yourself and your body in the room you're in. Take another deep breath in and out. Then gently, open your eyes. This concludes our practice today.