Unwind Before Sleep: 5-Minute Body Relaxation

This gentle 5-minute body relaxation helps you release tension, soften the body, and prepare for rest.

With simple guidance, you’ll move your attention through the body and allow it to gradually settle.

Helpful for stress, anxiety, or when it’s hard to switch off at the end of the day.

No experience needed — just press play and let yourself unwind. Please note: as this practice is designed for deep relaxation and sleep preparation, please do not listen while driving or operating heavy machinery. This track is also not a replacement for professional medical or psychological care.

Transcript

Hi, This is Ksenia and welcome to 5-minute body relaxation before sleep. This is a short practice to help you unwind before sleep. Please find a comfortable position. You can lie down or sit if you prefer. Let your body be fully supported. Allow your arms to rest, Your legs to soften. If it feels okay, You can gently close your eyes. Take a slow, Deeper breath in. And a long soft breath out. And again. Breathing. And Brad out. Let the day begin to settle. There is nothing you need to do now. Nowhere to go. Please bring your attention to your face. Gently soften the forehead. The eyes, The jaw. Let the softness move down. Into the neck. And shoulders. Allow the shoulders to drop. Just a little. Bringing your attention to your arms. Your hands, Let them feel heavy, Supported. Now the chest. And the belly. Let the breathe be natural, No need to control it. With each exhale, You might allow the body to soften just a little more. Bring your attention to your legs. Your knees. Your feet. And let the whole body rest. Now nothing to focus on. Just resting. Letting the body be as it is. Letting the mind settle in its own way. If thoughts are here. That's okay. You don't need to follow them. They can come and go on their own. If you are listening before sleep. You can simply stay here. And let yourself drift into rest. And if you're still awake, Take one slightly deeper breath in… and a soft breathe out. There is nothing else to do. Thank you for practicing with me.