Body Scan For Deep Sleep & Relaxation

Release physical tension and connect with your body's natural wisdom in this guided evening practice. Moving systematically from head to toe, you'll learn to listen to your body's messages, dissolve stored stress, and prepare for restorative sleep. Perfect for those who carry tension from the day and need help fully relaxing.

Transcript

I'm Jessie Galvin. Welcome to your day five evening wisdom practice. Find a position that allows your body to be fully supported for rest. Take your time to find this position for you today. When you feel ready, Gently close down your eyes. Start by taking three deep breaths, Letting your body settle more deeply with every exhale. Begin by noticing all of the places where your body makes contact with the surface underneath you. Notice the weight of your body and if you're able to relax just a little bit more as you sense being completely held and supported here. You can allow your pelvis to become heavy, Shoulders to relax. To gift yourself a few moments, Fully settle into this experience right now. Moving your awareness to your feet and ankles, Take a breath into any tension you find here. And as you exhale, Feel this area softening and becoming more relaxed. Say silently to this part of your body, I hear you, I allow you to rest. Now bring your awareness to your calves and your knees. Breathe into any holding here. Letting your exhale, Invite release. Say silently to this part of your body, I hear you, I allow you to rest. Continue to your thighs and your hips. Notice what sensations are present without needing to change them. Say silently to this part of your body, I hear you, I allow you to rest. Place a hand on your belly. Feel the gentle movement of your breath here. Let your belly soften with each exhale. Say softly to this part of your body, I hear you, I allow you to rest. Now bring your attention to your lower back. There's tension. Imagine your breath flowing directly into these areas. Say softly to your body, I hear you, I allow you to rest. Moving to your upper back and shoulders. Allow any gripping to slowly release. Say softly to this part of your body, I hear you, I allow you to rest. Allow yourself a few moments here. Releasing further any tension. Silently offering prayer, I release the day's holding. My body knows how to rest. Now bring your awareness to your arms and hands. Let them become heavy and relaxed. Say softly to this part of your body, I hear you, I allow you to rest. Focus now on your neck and jaw. With each exhale, Feel tension melting away. Say softly to this part of your body, I hear you, I allow you to rest. I hear you, I allow you to rest. Finally, Bring your awareness to your face. Let all your features soften, Like someone falling into a peaceful deep sleep. Say softly to this part of your body, I hear you, I allow you to rest. Now expand your awareness, Feel your whole body as one peaceful field. Notice the natural wisdom of your body preparing for rest. Rest here in the quiet presence of your body's evening wisdom. Each breath you take, Inviting deeper and deeper relaxation. You may choose to drift towards sleep now, Knowing your body naturally knows the way to deep rest. Namaste