Body Scan for Sleep or Savasana

A five-minute meditation for relaxation and/or sleep that can be used before bed, during the day or to end your yoga practice. It includes ninety-seconds of silence and is appropriate for children and adults.

Transcript

Start by finding a comfortable position lying down.

Allow your body to relax and feel heavy falling into the floor or your bed.

Notice any areas of tension or discomfort and see if you can use your breath to bring awareness to those spaces and to soften.

Take your attention to each body part as I name it and follow the instruction.

Relax your toes,

The arches of your feet.

Relax your heels and your ankles.

Open your calves and your shins.

Release the space around and behind your knees.

Relax all four sides of your thighs.

Soften across the hips and into your belly.

Release your lower back.

Release your solar plexus,

The space just below your rib cage.

Relax the muscles of the ribs.

Soften across your chest and into your shoulders.

Relax your arms,

The palms of your hands and your fingers.

Feel your shoulder blades and your upper spine heavy against the ground.

Relax your neck.

Release your jaw.

Soften the muscles around your eyes,

In between your eyebrows and across your forehead.

And relax the space in your mind.

Elbow Now either allow yourself to drift from meditation into sleep or slowly start to bring some life back into your body by wriggling your fingers and your toes,

Deepening your breath,

Taking a big stretch and slowly opening your eyes.

Reviews

Really good today just relax before getting ready for bed

It was a nice quick bodyscan when i couldn’t sleep so thank you

Just as stated. Great to quickly recentrer to the present moment. Thanks

Very effective and chill. Loved your voice and the prompts. Thanks so much!

I really enjoyed this! Exactly what I needed at the end of the day. Thank you 🙏🏻

Perfect! I've been looking for a quick savasana style meditation I can do at the end of a workout - something to calm me down and bring me back to feeling centred and this was spot on! Thank you

Loved this! Perfect for when I'm short on time, but effective! So relaxing!

Lovely

Very nice relaxation!

Short, simple, well put together and very effective

I often come back to this perfect body scan. I love the part "relax the space in your mind" and that there are a few moments without speaking. Highly recommended!

Thank you for this lovely relaxation for my savasana.

Quick and easy release of tension in the body, before bed.

Thank you- a kind gentle relaxation of my body and heart before sleep.
Sincerely
Dan

Was a wonderful experience to relax my body. Thank you my body needed it.

Short and relaxing. Always use this one when I want a quick body scan and am often nearly asleep by the end.

Calming, relaxing, soothing

great relaxing meditation!

Wish it were 20 minutes