Body Scan Into Deep Peaceful Sleep

Melt into a gentle full body release with this calming Progressive Muscle Relaxation body scan practice for healing sleep. You’ll be guided to softly tense and relax different muscle groups, helping the body unwind layer by layer. This simple, grounding technique melts away physical tension, quiets the mind, and invites a deep sense of ease.
Perfect for easing stress, preparing for sleep, this practice supports you in reconnecting with your body in a kind and mindful way. Allow yourself to slow down, breathe deeply, and feel your whole body soften into peace.

Transcript

Welcome. To this progressive muscle relaxation. Take a moment now to settle into a comfortable position. By the lying down. Are sitting with full support. Allow your body to soften into the surface beneath you. Let your eyes close gently. And bring your attention to the natural rhythm of your breath. There is nothing you need to change. Nothing. To a chain. Just arriving here. Exactly as you are. Take a slow breath in. And a long easy breath out. Feel your body beginning to settle. As if the exhale is smoothing everything inside you. Another slow breath in. And a soft release out. That your shoulders drop. Let your jaw loosen. Let your belly. Soften. Bring your awareness down to your feet now. Gently curl your toes just enough to feel the muscles activate. Hold for a brief moment. And release. Feel the warmth spreading through your feet. Now draw your attention to your calves. Tighten the muscles slightly. Paul. And let go. Notice the difference. Between tension. And ease. Move to your thighs. Engage the muscles, Pressing them ever so gently into the surface beneath you. And release. Let your legs grow heavy. And relax. Hit them. And relax. Bring awareness to your hips and lower back now. Gently squeeze the muscles around your hips. Hold. And suffer more. Imagine the whole lower body melting. To comfort. Shift your attention now to your belly. The muscles and bones. Slightly. Home. And release. Let your breath flow freely again. Now your chest. Take a slow breath in, Expanding gently. And exhale. Letting the chest soften. And settle. Bring your awareness to your hands. Make a gentle fist. Just enough to feel the muscles engage. Home. And release. Feel your fingers lengthen. And relax. Live to your four hours. Tense stuff ever so lightly. Home. And let go. Now your upper arms, Engage the muscles there. Home. And release. Let your arms rest heavily by your sides. That your arms rest heavily. By your signs. Bring your attention to your shoulders now. Lift them slightly toward your ears. Home. And let them draw. Feel the weight sliding down your back. Now you may go. Very gently. Press the back of your head into the surface beneath you. And release. Let your neck be soft. And supported. Bring your awareness to your face now. Tighten the muscles around your eyes and forehead just a little. Home. And release. Let your forehead smooth. Now your jaw. Gently clench, Hold. And release. Let your tongue rest softly in your mouth. Your whole face is relaxed. Your whole body. Is blexed. Take a slower breath in now. And as you exhale, Imagine a wave of softness moving from the top of your head. Down. Through your shoulders. Through your arms. Your chase. Your belly. Your hips. Your legs. The way down to your feet. Let your entire body rest in this ease. Let your entire body rest. In this space. Letting the relaxation deepen. With every exhale. Letting the relaxation deepen. With Avery. Exhale. Calmly drifting. Calmly drifting. Let your entire body rest in this ease. Letting the relaxation deepen. With every breath. And exhale. Calmly drift it. Calmly drifting.