A body scan is a meditation where you move your attention slowly through the body, part by part, noticing how each area feels and letting it relax. At bedtime it does two useful things at once: it releases the tension you've carried all day, and it keeps your mind gently occupied so it stops spinning.
Prefer to Be Guided?
7-Minute Body Scan Meditation for Overthinking. Or read the script below and guide yourself.
The 10-Minute Body Scan Script
Read it once in daylight so you know the order. At night, go slowly. There's no prize for finishing.
Settle (1 minute)
Lie down in the position you usually sleep in. Close your eyes. Breathe in through your nose, and let a long, slow breath out. Do this three times. Let the bed hold all your weight.
Feet (1 minute)
Bring your attention to your toes. Notice them without moving them: warm or cool, touching the sheet or not. Then the soles of your feet, your heels, the tops of your feet, your ankles. Imagine them getting heavy and soft.
Legs (2 minutes)
Move up to your calves, then your shins, your knees, the backs of your knees. Your thighs, front and back. Let your legs sink, as if they're melting into the mattress.
Hips, belly and back (2 minutes)
Notice your hips and the base of your spine. Your belly gently rising and falling with each breath. Your lower back, middle back, upper back, all resting, all supported. Nothing to hold up.
Hands, arms and shoulders (2 minutes)
Your fingers and thumbs. The palms of your hands. Your wrists, forearms, elbows, upper arms. Then your shoulders: let them drop away from your ears. You don't need them tonight.
Neck and face (1 minute)
Your neck, softening. Your jaw: let your teeth part slightly. Your tongue resting. Your cheeks, the tiny muscles around your eyes, your eyebrows, your forehead smoothing out.
Whole body (1 minute)
Feel your whole body at once, heavy, warm and still. Breathe. If you're still awake, that's fine: go back to your toes and start again, even more slowly.
Tips When It's Not Working
- Mind keeps wandering? Normal. Notice where it went, then come back to the last body part you remember. Each return is the practice.
- Can't feel anything in a body part? That's fine. Just rest your attention there for a breath and move on.
- Feeling restless or itchy? Move once, deliberately, then go still again.
- Too alert? Slow down. Spend two or three breaths on each part instead of one.
- Noise distracting you? Play soft rain or deep sleep sounds in the background.
Related Practices
Yoga Nidra is a deeper, guided form of body scanning that many people love at night. For more ideas, see how to fall asleep fast.
Frequently Asked Questions
Should I start at the head or the feet?
Either works. Many people find starting at the feet more calming at night, because attention ends up in the face and eyes, which helps them close down.
Is a body scan the same as progressive muscle relaxation?
Not quite. Progressive muscle relaxation tenses and releases each muscle group. A body scan only notices and softens, which is gentler and less waking.
