Full Relaxing Body Scan For Sleep (Short)

Relax your full body from your toes to the crown of your head, preparing your body for deep restorative sleep.

Use this short version for when you want to calm an overactive mind or tense body, or use as part of your bedtime routine.

Inspired by the Savasana practice in Sivananda Yoga.

Transcript

Taking a deep breath into the belly.

And as you exhale,

Releasing the body down,

Feel yourself ground into the earth.

Relaxing the whole body from the toes right to the crown of the head.

And repeating in your mind,

I relax my toes,

My soles and my ankles.

I relax my toes,

My soles and my ankles.

My whole feet are completely relaxed.

I relax my calves,

My knees and my thighs.

I relax my calves,

My knees and my thighs.

My whole legs are completely relaxed.

I relax my hips and my pelvis.

My hips and my pelvis are completely relaxed.

I relax my low back,

My mid back and my upper back.

I relax my low back,

My mid back and my upper back.

My whole back is completely relaxed.

I relax my abdomen,

Chest and shoulders.

I relax my abdomen,

Chest and shoulders.

My whole torso is completely relaxed.

I relax my neck,

My jaw and my cheeks.

I relax my neck,

My jaw and my cheeks.

My neck,

Jaw and cheeks are completely relaxed.

I relax my tongue,

My teeth and my lips.

I relax my tongue,

My teeth and my lips.

My whole mouth is completely relaxed.

I relax my nose,

My eyes and my forehead.

I relax my nose,

My eyes and my forehead.

My whole face is completely relaxed.

I relax the sides of my head,

The back of my head,

The crown of my head.

I relax the sides of my head,

The back of my head,

The crown of my head.

My whole head is completely relaxed.

My whole body is completely relaxed.

My mind is completely relaxed.

My breath is completely relaxed.

I am completely relaxed.

I am completely relaxed.