Body Scan Before Bed Meditation

This brief meditation is best experienced lying flat in bed shortly before bedtime. We'll scan the body from head to toe, allowing relaxation to take over so you can enjoy a peaceful and restful sleep.

Transcript

Let's begin.

Take a deep breath in and a full breath out.

This meditation is best done in bed,

Laying flat,

Or in any way that is comfortable for your body.

Let's start with taking some deep breaths in and out as you relax your body.

Adjust your body as you need to,

To find the most comfort,

Releasing any tension you're holding on to.

Take deep inhales and full exhales.

We'll take a full body scan to notice where you are tightening,

Holding,

Squeezing,

And we'll work to let it all go.

We'll do a body scan from head to toe,

Starting with the top of the head,

The face,

Relax your jaw,

Feel the neck muscles,

Maybe bring the corners of your mouth up to your ears,

Creating a slight smile,

And then relax back down.

Take a deep breath in and a full breath out.

Relax your shoulders,

Feel your breath in your chest,

Relax your arms,

Your wrists,

Hands,

And fingers.

We've done much work for you.

Let them rest now.

Take a deep breath in and a full breath out.

Allow the belly to hang loose.

Relax your low back,

The middle of your body,

All the way down,

Your thighs,

Knees,

Calves,

Feet,

And toes.

Take a deep breath in and a full breath out.

Notice your whole body.

Feel it as it falls away into the bed.

Feel it as you fall asleep,

Relaxing,

Softening.

Take a deep breath in and a full breath out.

Enjoy your sleep.