Short Body Scan For Sleep

If your mind is busy at night or your body feels tense after a long day, this gentle body scan can help you unwind and prepare for restful sleep. During this meditation, you’ll slowly bring awareness through the body—from your feet to your head—allowing each area to soften and release tension. The slow rhythm of the breath and the calming guidance invite your body into deep relaxation. You can listen to this practice in bed and allow sleep to come naturally.

Transcript

Hello and welcome to this body scan to help you fall asleep. I invite you to lie down comfortably, Allow yourself to be fully supported, Grab some blankets, Grab some pillows, When you're ready gently close the eyes. And then bring awareness to your breath, Taking a slow deep breath in, Settling in, And then bring your awareness to your feet. Notice any sensations, Any warmth, Heaviness, Let your feet soften. And bring your awareness to your legs, Your shins, The knees, Thighs, Releasing any tension. And come to your hips, Feel them soften into the surface beneath you. And feel your belly rise and fall naturally. Bringing awareness now to your chest, Feel your shoulders softening. Bring your awareness down the arms, To the elbows, Down into the hands. And feel each and every one of your fingers completely relax. I'll bring your awareness to your neck, Maybe unclenching the jaw. Coming to your face, Letting it get soft, Maybe letting the forehead smooth out, Relaxing the place between your eyebrows. Feel how your whole body is now relaxed and in a state of rest. Feel the gentle rhythm of your breath, Like waves of the ocean coming and going. And if you drift off, That's perfectly okay. You don't need to stay awake, You don't need to do anything, To fix anything. Just rest, Let go and allow sleep and a sense of calm to come naturally.