Body Scan For Sleep

This 7-minute “Body Scan for Sleep” is similar to the Savasana I usually guide at the end of my yoga classes — something my students often say helps them deeply relax or even fall asleep during class.

I recorded this track to support anyone struggling with insomnia or restlessness, to help you unwind fully, release tension, and gently drift into restful sleep.

There’s no wake-up cue at the end — you can let the track carry you peacefully into sleep. This track is voice-only for direct focus.

Transcript

Let's begin with lying down on the back.

You can keep your feet shoulder width apart.

Let the toes drop sideways.

Arms would be approximately 45 degrees away from the body,

With the palms facing up.

Head in the center,

Eyes softly closed.

Surrender your entire body weight to the flow,

Focusing your mind on the breathing,

Gently slowing down the breathing.

At the same time,

You mentally scan your body,

From the toes to the head.

For relaxation,

We will do an auto-suggestion.

Mentally,

You repeat the following.

I am relaxing my toes.

My toes are relaxed.

I am relaxing my heels and ankles.

My heels and ankles are relaxed.

I am relaxing my calves and knees.

My calves and knees are relaxed.

I am relaxing my thighs,

Hip joints,

Hip bones and pelvis.

My thighs,

Hip joints,

Hip bones and pelvis are relaxed.

I am relaxing my lower back,

The entire spinal cord,

Vertebrae,

Nervous system,

Shoulder blades,

Upper back and shoulders.

My entire back and shoulders are relaxed.

I am relaxing my abdomen,

Ribs,

Lungs and chest.

My abdomen and chest are relaxed.

I am relaxing my fingers,

Palms,

Wrists,

Forearms,

Elbows and upper arms.

Both my arms are relaxed.

I am relaxing my collarbones,

Neck and toes.

My collarbones,

Neck and toes are relaxed.

I am relaxing my chin,

Mouth,

Jaws,

Teeth and the tongue,

Nose,

Eyes,

Eyeballs,

Eyelids.

I am relaxing my eyebrows,

Forehead,

Cheeks,

Ears,

Skull and the brain.

I am relaxing my entire face and head are relaxed.

Now we go deep and deeper into the relaxation.

Relaxing your internal organs.

Relax your spleen,

Pancreas,

Heart,

Bladder,

Liver,

Kidneys,

Small and large intestines.

Now your body is completely relaxed.

Enjoying the peace and relaxation for your body and the mind.

You relax.

Relax.

Relax.

Reviews

🙏💛😇🌟🙏

I feel asleep 😴 In less than 5 minutes.
Thank you for sharing.

No wake-up cue - suits me perfectly!
Shukriya 🙏😄