Body Scan Sleep Meditation - Release Tension & Drift Into Deep Sleep
Show notes
A slow, gentle body scan meditation for sleep, with soft rain falling on the roof above you.
Tonight you are lying in a small room at the very top of an old house, right under the slates, while a long, steady rain settles in for the night. We follow the rain down the house from the ridge of the roof, over the slates and the eaves, into the gutter, down the drainpipe and into the dark garden and move with it through your body, from the crown of your head to the soles of your feet, softening each part as we go.
Inside this meditation:
• listening to the rain near, middle and far, as an anchor for a busy mind;
• a full, unhurried body scan from head to toe;
• the rain barrel that is allowed to overflow you don't have to hold every drop;
• thoughts like raindrops on a skylight: they land, cling for a moment, and slide away;
• a second, lighter scan from the feet up, with long quiet spaces;
• a slow count from twenty to one as the rain softens.
No story to follow and nothing to get right. If you fall asleep before the end, that's the best possible result.
CHAPTERS
0:00 Arriving in the Rain
7:20 Letting Thoughts Pass
9:46 The First Scan: Crown to Feet
19:11 Neck and Shoulders
25:22 Chest and Back
28:47 Belly, Hips and Legs
34:57 Heavy and Held
37:11 The Rain Barrel
40:09 Thoughts on the Glass
54:56 The Second Scan: Softer Rain
1:09:16 Counting the Drops into Sleep
Tonight you are lying in a small room at the very top of an old house, right under the slates, while a long, steady rain settles in for the night. We follow the rain down the house from the ridge of the roof, over the slates and the eaves, into the gutter, down the drainpipe and into the dark garden and move with it through your body, from the crown of your head to the soles of your feet, softening each part as we go.
Inside this meditation:
• listening to the rain near, middle and far, as an anchor for a busy mind;
• a full, unhurried body scan from head to toe;
• the rain barrel that is allowed to overflow you don't have to hold every drop;
• thoughts like raindrops on a skylight: they land, cling for a moment, and slide away;
• a second, lighter scan from the feet up, with long quiet spaces;
• a slow count from twenty to one as the rain softens.
No story to follow and nothing to get right. If you fall asleep before the end, that's the best possible result.
CHAPTERS
0:00 Arriving in the Rain
7:20 Letting Thoughts Pass
9:46 The First Scan: Crown to Feet
19:11 Neck and Shoulders
25:22 Chest and Back
28:47 Belly, Hips and Legs
34:57 Heavy and Held
37:11 The Rain Barrel
40:09 Thoughts on the Glass
54:56 The Second Scan: Softer Rain
1:09:16 Counting the Drops into Sleep