5-Minute Bedtime Body Scan

Join me in this 5-minute evening practice to center before bed. Together we settle into a comfortable position, then move our awareness around the body to steady the mind and come home to our bodies with ease. A beautiful practice to bring us back into our bodies before dozing off to sleep.

Transcript

We'll practice this meditation laying down,

Likely laying down in bed,

Getting nice and comfortable where you are.

When you're ready,

We'll take a full inhale through the nose and a long sigh out through the mouth.

Let your breath return to its natural rhythm,

Inviting the breath to move just through the nose.

Let your face soften,

No need for expression.

The eyelids might get heavy,

The jaw could soften,

The shoulders could sink,

Letting the rest of the body get heavy.

We'll move our awareness from place to place in the body,

Noticing simply how that area feels.

We'll begin at the right hand,

The palm,

Back of the hand,

Thumb,

First finger,

Middle finger,

Ring finger,

And fifth finger.

Let your breath return to its natural rhythm,

Ring finger,

And fifth finger.

The lower arm,

Upper arm,

Shoulder and shoulder blade,

The left shoulder blade,

Left shoulder,

Upper arm,

Lower arm,

Fifth finger,

Ring finger,

Middle finger,

First finger,

Thumb,

Back of the hand,

The palm,

Aware of both hands,

Both arms,

The chest,

Belly,

Navel,

Pelvis,

Hips,

Right thigh,

Calf,

Ankle,

The sole of the foot,

Toes,

One,

Two,

Three,

Four,

Five,

Left foot,

Toes,

Five,

Four,

Three,

Two,

One,

Sole of the foot,

Ankle,

Lower leg,

Thigh,

The seat,

Low back,

Waist,

Rib cage,

Upper back,

Back of the neck,

Scalp,

Forehead,

Space between the eyebrows,

Eyes and eyelids,

Cheeks,

Nose,

Lips,

Teeth,

Tongue,

Chin,

Ears,

Your lungs,

Breathing,

Your heart beating.

Thank you for joining me in this five minute body scan.

Hope you have a good night.

Thank you.

Take care.

Reviews

Hannah is one of the best Insight Timer teachers ever. 💖

Thank you Hannah for sharing your beautiful gift, your soft, gentle voice. Amazing and relaxing!

A really good winding down session. With a calming and soothing voice, Hannah is perfect for guided meditation!

Perfectly short and relaxing! Put me right to sleep! Thank you!

This is a great way to still the mind before sleep 😴

Very relaxing in 5 minutes

Super relaxing and calming. Deep gratitude to you Hannah thank you so much. 😊😊🙏🙏💕💕

Perfectly short & oh so sweet! TY ❤️🙏🏼

Perfectly set my body up for sleeping. Thank you!

Love this body scan really helps me to slow down before bed time and have noticed a huge difference in my sleep. Thank you for creating this!

I love the five minute body scan pretty awesome thank you

extremely helpful to relax the body and the mind.

I really like this session - simple but effective. Thank you

Really nice for a quick wind-down, thank you🙏

Short and sweet. Thank you.

Great! Perfect for when I only have a few minutes! Thank you!