Unwind Before Sleep: Deep Body Relaxation

After a busy day, your mind often keeps going long after your body is ready to rest. This practice will help you gently release tension, reconnect with your body, and settle into a calmer state. Together, we'll move through the body step by step, allowing each area to soften as much as it naturally can today.

This longer practice offers more silence and spaciousness, giving your body time to truly slow down and rest. If you're heading to bed afterward, allow yourself to drift into sleep whenever it comes. And if your day isn't quite over yet, see if you can carry a little of this ease with you.

Transcript

Hi, This is Ksenia. This practice is an invitation to slow down, Let go of the day, And allow your body to rest. There is nothing you need to fix, Nothing you need to achieve. For the next few minutes, You can simply be here. Please find a comfortable position. If you are already in bed, Allow yourself to settle in. If you're sitting, Let your body be supported by the chair or cushion beneath you. And if you need to adjust your position at any point, Feel free to do so. If it feels comfortable, Allow your eyes to close. Bring your attention to your breathing. There is no need to change it. No need to breathe more deeply. Simply notice the natural rhythm of each inhale and each exhale. Perhaps each exhale is an invitation to let go of just a little of today's tension. Without forcing anything and without rushing. Now gently bring your attention to your face. Notice your forehead. Notice your eyes. Your jaw. If it's available to you, Allow this area to soften just a little. Bring your attention to your neck. Your shoulders. They may have carried more than your allies today. There is no need to make them relax. Simply notice how they feel. Now your arms. Your hands. Your fingers. Just allow them to rest. Bring your attention to your chest. Your belly. There is nothing to hold in. Nothing to control. Allow your breathing to move naturally. Now notice your back. Feel the places where your body meets the bed or the chair. Allow the support beneath you to do just a little more of the work. Bring your attention to your hips. Your legs. Your feet. If you notice areas of tension, You don't need to make them disappear. Simply allowing them to be noticed may already be enough. Now, Notice your whole body as one complete experience. Your body breathing, Resting, Being supported. If your mind wanders, That's perfectly natural. Each time you notice, Gently return to the feeling of your whole body. Take one more gentle breath. Notice how you feel right now. If you are heading to sleep, Simply allow yourself to drift off whenever sleep arrives. And if your day isn't quite over yet, See if you can carry a little of this ease with you. Thank you for practicing with me. And good night