Sleep Health: Breath‑Led Body Scan for Restful Release

A slow, grounding practice to help your body soften layer by layer before sleep.

Purpose

This gentle body scan helps quiet the mind, release accumulated tension, and guide your nervous system into a state of rest. It’s especially supportive on nights when your body feels tight or your thoughts feel scattered.

Ingredients

• Comfortable reclined posture

• Slow, steady breathing

• 3–5 minutes of quiet attention

Instructions

1. Lie down comfortably and take one slow breath.

2. Bring awareness to your feet. Inhale gently; exhale and soften.

3. Move your attention slowly up your body—legs, hips, belly, chest, shoulders, face—softening each area on the exhale.

4. End with one long inhale and a slow, complete exhale.

Variations

• Place a blanket over your belly for grounding.

• Keep your attention only on the areas that feel neutral or comfortable.

• Keep eyes open if closing them feels activating.

Safety Notes

If focusing on the body feels overwhelming, shorten the practice to one or two areas that feel safe.

When to Use This Practice

• Before bed

• During nighttime wake‑ups

• After a stressful day

• When your body feels tense or restless