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Transcript

Drifting Into Rest: A Full-Body Scan for Deep Relaxation · STOPTIME: Live in the Moment.

• 0:01
  Lisa Hopkins: Take a moment to get yourself settled in the place where you are going to sleep tonight.
• 0:09
  Lisa Hopkins: Pause the track if you'd like.
• 0:13
  Lisa Hopkins: Just make sure that you've taken care of anything that might distract you.
• 0:18
  Lisa Hopkins: It could be a light that's shining that needs to be covered, or perhaps a door that you prefer to be closed.
• 0:27
  Lisa Hopkins: Whatever it is.
• 0:29
  Lisa Hopkins: Take care of any of the external things that might potentially interrupt this practice.
• 0:37
  Lisa Hopkins: Once you've got yourself settled, take a few deep grounding breaths just to settle into your new space.
• 0:52
  Lisa Hopkins: Even though you sleep here every night, take a moment with your eyes open to notice something that you haven't noticed before.
• 1:10
  Lisa Hopkins: Notice yourself noticing, but don't attribute any meaning to what you see.
• 1:26
  Lisa Hopkins: Just know that it's always been there, should you choose to look at it.
• 1:38
  Lisa Hopkins: And then draw your attention back to your breathing.
• 1:48
  Lisa Hopkins: And start to listen to the internal things that might be vying for your attention in this moment.
• 1:58
  Lisa Hopkins: And again, simply notice them.
• 2:05
  Lisa Hopkins: If you notice thoughts such as worries or concerns arising that take your attention away from the meditation, know that it is perfectly normal.
• 2:22
  Lisa Hopkins: Just see if you can redirect your attention back to the meditation.
• 2:33
  Lisa Hopkins: Gently letting go of those thoughts if it's possible.
• 2:41
  Lisa Hopkins: Close your eyes.
• 2:48
  Lisa Hopkins: And as you do the meditation, you may find yourself drifting off to sleep.
• 2:55
  Lisa Hopkins: That is totally fine.
• 2:58
  Lisa Hopkins: Start to notice and draw awareness around what it feels like when your body is lying down on the bed or the surface on which you are lying in this moment.
• 3:21
  Lisa Hopkins: Take notice of all the sensations that are present.
• 3:30
  Lisa Hopkins: And in a moment we will be scanning the body for any kinds of obvious sensations, vibrations, heaviness, pressure, movement, heat.
• 3:48
  Lisa Hopkins: We'll be noticing these sensations without trying to change them or challenge them or make them any different.
• 3:57
  Lisa Hopkins: We'll simply be bringing mindful attention and curiosity and openness to the present moment.
• 4:10
  Lisa Hopkins: As we do this body scan, and you start to notice yourself drifting away from thinking about the sensation or thinking about something else, see if you can just come back to the feelings and sensations that are present in your body right now.
• 4:41
  Lisa Hopkins: If you need a few more moments to settle into the quiet before we begin, go ahead and pause the track.
• 4:59
  Lisa Hopkins: Otherwise, we will begin.
• 5:05
  Lisa Hopkins: Simply bring your attention to the very top of your head and notice what you may feel.
• 5:33
  Lisa Hopkins: You might notice some vibration or pressure or tension.
• 5:48
  Lisa Hopkins: Now allow your attention to notice your skull as it makes contact with a bed or pillow or surface that you're lying on.
• 6:12
  Speaker 2: There might be a sense of pressure.
• 6:14
  Speaker 2: Notice the weight.
• 6:19
  Speaker 2: Notice how the breath affects the weight of the skull on the pillow.
• 6:27
  Speaker 2: Just notice any sensation.
• 6:36
  Lisa Hopkins: And simply be curious about the sensation, feeling them.
• 6:43
  Lisa Hopkins: Sometimes when you encounter a sensation, there's an urge to release the tension or to change something.
• 6:57
  Lisa Hopkins: If you can, just allow it to gently relax.
• 7:05
  Speaker 2: And if that doesn't seem possible, simply notice what it is that you feel.
• 7:19
  Lisa Hopkins: Notice your face area, your forehead, your eyes, your nose.
• 7:32
  Lisa Hopkins: Notice your cheeks and your mouth.
• 7:41
  Lisa Hopkins: There may be tingly sensations, sensations of temperature or tightness.
• 7:52
  Lisa Hopkins: Let it all be there.
• 7:54
  Lisa Hopkins: Be curious about your experience.
• 8:00
  Lisa Hopkins: Now begin to notice the sensations in your throat and your neck.
• 8:08
  Lisa Hopkins: And become aware of anything that's present for you in this moment.
• 8:13
  Lisa Hopkins: And your shoulder area.
• 8:21
  Lisa Hopkins: If at any point you notice tension arising, sometimes just noticing may help you release the tension and begin to relax.
• 8:35
  Lisa Hopkins: If it feels extremely tense, you can breathe gently and direct that breathing into the area to allow it to soften.
• 8:55
  Speaker 2: And if it still stays tense, just continue on with your body scan.
• 9:02
  Speaker 2: Bring your attention to your left shoulder.
• 9:19
  Lisa Hopkins: And then gently across your back and to your right shoulder.
• 9:35
  Speaker 2: And now bring your attention to your arm.
• 9:42
  Lisa Hopkins: Go down your arm, noticing any vibration coolness or heat, pressure, or movement.
• 10:03
  Speaker 2: As you reach your elbow and your lower arm, and then your hand.
• 10:24
  Lisa Hopkins: Notice your hands and fingers.
• 10:26
  Lisa Hopkins: If it feels right, go ahead and circle both your wrists.
• 10:38
  Lisa Hopkins: As if you're turning a knob, your left hand to the left, and your right hand to the right, feeling all your fingers.
• 10:48
  Lisa Hopkins: And then starting with your pinky finger, draw your fingers into a fist and tightly squeeze both fists as hard as you can for one, two, three, and then gently release.
• 11:13
  Lisa Hopkins: Feel the sensation of your hands and arms back on the bed or surface that you're lying on.
• 11:25
  Lisa Hopkins: And just notice what it feels like.
• 11:32
  Lisa Hopkins: The weight, the temperature, whatever comes to mind, whatever feeling you're noticing.
• 11:42
  Lisa Hopkins: Now let your attention circle back to the top of your shoulders.
• 11:52
  Lisa Hopkins: Notice the shoulder area soften and breathe.
• 12:05
  Lisa Hopkins: Begin to bring your attention down your back.
• 12:13
  Lisa Hopkins: You can zigzag it across your back or make an up and down movement in your mind.
• 12:21
  Lisa Hopkins: You can circle like a racetrack infinity shape.
• 12:27
  Lisa Hopkins: Anywhere that feels good.
• 12:30
  Lisa Hopkins: Feel the sensation of your back touching the bed, the pressure, the weight.
• 12:40
  Lisa Hopkins: Sometimes there's not much sensation at all.
• 12:45
  Lisa Hopkins: Just be open and curious to whatever the experience is.
• 12:50
  Lisa Hopkins: Notice your upper back and your middle back.
• 12:58
  Lisa Hopkins: And draw your attention to the sensations in your lower back, making sure you continue to breathe.
• 13:09
  Lisa Hopkins: If thoughts crop up as you're doing this, once again, see if you can let them go.
• 13:20
  Lisa Hopkins: Let them be like clouds floating in the sky.
• 13:27
  Lisa Hopkins: Moving across your mind.
• 13:32
  Lisa Hopkins: No need to take them personally.
• 13:36
  Lisa Hopkins: Just let them go if possible.
• 13:39
  Lisa Hopkins: Now bring your attention back to my words and to this body scan meditation.
• 13:53
  Lisa Hopkins: Bring your attention to the top of your chest area and let yourself gently scan your chest down to the upper rib cage into through and around the stomach area.
• 14:16
  Lisa Hopkins: See if you can soften your stomach.
• 14:21
  Lisa Hopkins: If you like, you can tighten all areas of the body that we've already scanned and hold for a few moments and then just let them relax.
• 14:45
  Lisa Hopkins: Take the opportunity to breathe in a little more deeply here.
• 14:55
  Lisa Hopkins: Directing your breath into your belly area, allowing it to soften and relax.
• 15:08
  Lisa Hopkins: You can notice your pelvis, the whole pelvic area, the places where your body connects with the bed, feeling whatever sensations are present.
• 15:22
  Lisa Hopkins: And now gently bring your attention first to your left hip.
• 15:31
  Lisa Hopkins: And start to bring your awareness down your left leg, noticing the sensations in your thigh.
• 15:44
  Lisa Hopkins: You can circle your attention gently around the leg.
• 15:53
  Lisa Hopkins: It doesn't need to be linear, it can be cyclical, round and round underneath between you and the bed.
• 16:02
  Lisa Hopkins: Whatever feels right, noticing whatever is obvious to you, and remembering to breathe.
• 16:12
  Lisa Hopkins: Draw attention to your leg and then to your knee and your left calf, noticing whatever is present.
• 16:26
  Lisa Hopkins: Itching warmth, coolness, heaviness, vibration, tingling, heat, or maybe nothing at all.
• 16:38
  Lisa Hopkins: Let it be here, whatever it is.
• 16:41
  Lisa Hopkins: And now notice your ankle, your foot, and your toes.
• 16:48
  Lisa Hopkins: There may be quite a bit of sensation in your feet.
• 16:58
  Lisa Hopkins: Whether there is or not, just be aware of whatever is there for you.
• 17:09
  Lisa Hopkins: Take a moment to circle your left ankle if you like, or just remain still.
• 17:20
  Lisa Hopkins: Now come back to your right hip and notice the sensations there.
• 17:33
  Lisa Hopkins: And once again, bring your attention down your thigh, feeling whatever is present.
• 17:42
  Lisa Hopkins: You can circle your attention, you can swirl the energy around and under.
• 17:48
  Lisa Hopkins: Notice how the energy makes you feel.
• 17:51
  Lisa Hopkins: Feel the vibration and the tinkling.
• 17:57
  Lisa Hopkins: And now to your knee and down your leg to your calf, feeling all the sensations that are present for you.
• 18:13
  Lisa Hopkins: And now down to your right ankle, your foot, and finally your toes.
• 18:29
  Speaker 2: Circle your right ankle if you like.
• 18:32
  Speaker 2: And then let it go.
• 18:45
  Lisa Hopkins: If this is enough, then just relax here and continue your breathing.
• 18:53
  Lisa Hopkins: And imagine Imagine that your body has an aura of light and energy around.
• 19:12
  Speaker 2: Expand into that energy, and as you expand, that energy will swirl through you and lead you to a beautiful sleep.
• 19:25
  Speaker 2: You created this relaxation.
• 19:35
  Speaker 2: You have recirculated your energy.
• 19:41
  Speaker 2: This is for you and from you.
• 19:52
  Lisa Hopkins: And you always have access to this place.
• 19:56
  Lisa Hopkins: I am honored to have been here with you, guiding you through this meditation and this body scan.
• 20:14
  Lisa Hopkins: And I wish you love and light for a beautiful sleep.
• 20:27
  Speaker 2: Namaste.