Sleepless Night
This morning around 3 a.m. I woke up and couldn’t fall back to sleep. Thoughts just whirled around endlessly about the day ahead; a speech I had to give, the long list of things I hoped to get done, on and on and on . . . So instead of lying there, staring at the ceiling, willing that I fall back to sleep, I did a body scan I use with my students. I then fell asleep until my alarm sounded at 6 a.m. I was refreshed when I woke up.
A body scan meditation begins by feeling the body resting against the bed, the pull of gravity against the body with nothing to do and nowhere to go. The meditation progresses to become aware of the breath in its natural rhythm wherever it is felt most vivid; the nostrils, the chest or the belly. Then slowly, sensing the body from the toes all the way up to the head. Any time the mind wanders which it will inevitably does, simply return to the meditation wherever you left off. The aim is to notice any particular sensations that are most obvious, gradually allowing attention to move to the more subtle feelings.
As the body is explored with curious awareness, sometimes you may find certain parts of my body that may be uncomfortable, perhaps even painful sensations. There are two options always available for working with these difficult sensations. One choice is to notice what happens through a kind, gentle awareness exploring any difficult sensations without a need to alter them in anyway. If that is comfortable, investigate these sensations with a sense of patience, gentleness and acceptance just as they are.
Another alternative with difficult sensations, emotions, or thoughts is returning to the breath as the primary focus. There is always a choice to place the awareness on the breath at any time. Using the breath as an anchor as often as it is needed and then re-direct attention once more to wherever you are in the meditation. The practice is a way to care for yourself.
As the body scan meditation comes to a close, simply rest in the awareness of your entire body. . . an awareness of this kind is healing. Slowly then, allowing the awareness to broaden back out to the surroundings, wiggle your fingers and toes. Opening my eyes slowly . . . and stretching your whole body in a way that feels right. Pleasant Dreams!
Mindful Tip:
If you are unfamiliar with a body scan meditation, you can learn by listening to an app such as Jon Kabat-Zinn’s which is listed in the app store as JKZ Series One, Two or Three. On the Series Two app, there are different durations of meditations which can be helpful as you increase the amount of time you are able to do.
An Invitation
If sleepless nights have become a regular part of your life, perhaps your soul is longing to be awakened in a different way. Could deepening your faith offer the peace your restless nights are seeking? Let’s talk.
Email: mimi.sherman@gmx.com
Phone: +1 (704) 252-3551