Gentle Body Scan Before Sleep

This short evening practice is for anyone ready to release the day and settle into bed with a quiet mind and relaxed body.
You will begin with a few slow breaths before returning to your natural rhythm. From there, you will gently guide your awareness upward from your feet through your legs, torso, shoulders, back, hands, and arms, all the way to your neck, head, face, jaw, and tongue.
Soft instrumental music and quiet pauses of 5 to 30 seconds give you space to feel calm spread through your whole body and let sleep come naturally.

Transcript

Hello. Make yourself comfortable and relax. Feel your breath. Take a deep breath in. . . And slowly. Breath out. Once again, A slow. . . Deep breath in. And a long gentle breath out. With every breath out let go of tension. Breathe a few more times on your own. Feel your body. Lying in bed. Let nothing disturb you. Get ready for deep, Restful sleep. Now we will slowly move our attention through the body. I will name each part. Repeat it. Silently after me and feel it. Let's begin with feet Feel your heels. The soles of your feet. Your toes. Feel both feet as a whole. Now your calves. If you notice any tension, Just let it go. Your knees. Your stars. Feel both legs and let them relax completely. Feel your body. The solar plexus. Your chest. Your collarbones and shoulders. The whole front of your body relaxes. Now feel your lower back. Your middle back. Your shoulder blades. The space between your shoulder blades. Feel your whole back. Feel your fingers your pants. Your wrists, Your forearms. Your elbows. Feel both arms and let them relax. Now feel your arms, Your torso and your leg together. Everything is relaxed. Feel your neck. The back of your neck. Let it soften. The sides of your head. Your ears. The top of your head. Your forehead. Your eyebrows. Your eyes. Let them rest completely. Your nose, Your cheeks. Your lips. Relax your tongue. Unclench your jaw. Your whole face is calm and at peace. Feel your whole head. Relaxation spreads deeper inside. Your mind is resting. Now let this calm flow down through your whole body. Through your neck, Your arms, Your torso, Your legs. All the way to the tips of your toes, Feel your whole body lying relaxed in bed. Inside and out, Everything is resting. Stay with this feeling and let sleep come. Thank you, Good night and peaceful dreams.