Soothing Body Scan For Sleep

Fall into a deep sleep with this soothing body scan meditation, meant to relax your body and clear your mind. Feel your body get heavier and heavier as you focus on relaxing each part of your body from your toes to your head. This guided meditation will help you become aware of your thoughts, focus on your breathing, and eventually drift off into sleep.

Transcript

Start by lying down on your back in a comfortable position.

Legs are slightly wider than hip-width apart,

Arms down by your sides,

Slightly away from the body.

Palms facing up or facing down.

Shoulders away from the ears.

Take a deep breath in through the nose and sigh it out through the mouth.

Coming back to your natural breath,

Breathing in and out through the nose,

Noticing how the air feels with every in-breath and every out-breath,

Trying your best to let go of any thoughts that are outside of this present moment.

Perhaps start by wiggling your toes and then completely relaxing them.

Ankles are relaxed,

Feet are splayed out.

Release any tension in your calf muscles,

Around your knees,

And in your thighs.

Hips are feeling heavy,

Sinking into the surface beneath you.

Feel your abdominals and your chest rise and fall with every breath,

Slowly wiggling your fingers and then relaxing them in its natural state.

Forearms and upper arms are completely relaxed as your arms start to feel heavy,

Sinking deeper and deeper into the surface beneath you.

If not already,

Your shoulders are nice and relaxed,

Away from the ears.

Release any tension around the shoulder joint and the shoulder blade.

Relax all the little muscles in your neck.

Head is feeling heavy on your pillow.

Release any tension you may have in the space between your eyebrows,

Relaxing the muscles in your cheeks,

Relaxing the muscles in your jaw.

Maybe your mouth becomes slightly open.

The whole face is relaxed.

Your whole body is relaxed.

With every exhale,

You feel yourself feeling heavier and heavier,

Sinking deeper and deeper.