Search
search-icon
0:00
0:00
Currently Watching
Body Scan
10m

Body Scan

Prepare for deep sleep with this body scan.

View Transcript
Hello. Welcome to this Skylight meditation for relaxation and release before sleep. We will focus on clearing the mind and relaxing the body, creating the perfect conditions for restful nights sleep. Whether you're just laying down for the night or have woken up mid-sleep cycle, this meditation will help you get the rest you need. Let's start by finding a comfortable position lying down so that you can drift into deep sleep. Make sure lights are off or turned down low. Take the next few moments to settle into your position. Whenever you're ready, take a few deep breaths slowly breathing in and slowly breathing out. With each exhale, letting go of any tension you're holding. Relax your shoulders. Soften your forehead. Releasing any tension you may be holding in the jaw area. Just unwind and allow yourself to sigh away any tension held in your body. Allow yourself to flow the natural rhythm of your breath. Breathing in and breathing out. Begin to soften your entire body into relaxation. Allow yourself to feel your feet, appreciating the weight they have carried all day and giving them permission to rest. Allow your attention to move up through your ankles, legs, knees, thighs. Allowing them to grow heavy and sink into the bed. Let your belly and chest soften as your shoulders sink into the mattress releasing tension. Enjoy the sensation of floating as you deeply breathe in and out. Moving inward to the mind, let your mind relax its grip on thinking. Set the intention to let go of what you cannot solve tonight. Give it to God. Picture your thoughts as clouds floating in the sky coming into view and passing by. Start letting your thoughts dissolve, letting go of any train of thought, any attachment to a certain idea, bringing back to mind the image of the clouds in the sky. This time, imagining them clearing away revealing a dark starry sky underneath. Take several long deep breaths as your mind becomes more peaceful and at ease. If you need extra help quieting your mind move your hands to your belly to help you focus on deep breathing and a sense of focusing on deep sleep. Allow your breathing to guide you deeper and deeper into relaxation and release.

Did You Like This Exercise?

You May Also Like

Sade Jones
More exercises from
Sade Jones