Mindful Body Scan Before Bedtime

Sleep is such an important part of our well-being ~ and with today’s busy schedule ~ you may find it difficult to shut it down and fall asleep.

I have created a Mindful Body Scan to help you relax, so you can fall asleep, and stay asleep.

I suggest that you are in your bed ~ or resting place for the night ~ so you need not move much once you’re finished. Make sure that you are warm, comfortable. Allow your head to rest comfortably on a low pillow, with support under your neck. I also suggest that you use light essential oils for fragrance, and soothing music, such as sounds of nature. (I don’t recommend burning a candle, just in case you should fall asleep) The lighting should be dim.  During this body scan, which should only take 15 minutes or so, should your mind begin to drift away from the focused areas, return to your cleansing breaths, reset and continue.  Remember to feel completely…with each breath taken.


  • Begin with a few cleansing breaths, as if you are exhaling all of the day’s worries and wows while inhaling all things beautiful. This will help quiet any mind chatter.
  • Feel all of your body’s sensations. Notice any tension or tightness. Direct your breath to those areas.
  • With your mind, scan your entire body, beginning with the crown of your head, moving to your forehead, eyes, ears, nose, cheeks, jaw, mouth, and chin.
  • Next bring your attention and awareness down to your throat, neck, collar bones, shoulders, and What are you feeling? Is there tightness or tension?
  • Squeeze and tighten each of these extremities, then relax them. Tighten and relax 2-3 times. Often we don’t realize where we carry our daily stress. You will begin to notice once you relax those muscles.
  • Next, your arms, elbows, wrists, and Feel, flex, breathe, and relax each… separately and repeat 2-3 times.
  • Your back, rib cage (front and back, upper and lower), stomach and pelvic area. Feel, flex, breathe, and relax each… separately and repeat 2-3 times.
  • Pause and bring your focus back to the breath — 2-3 deep cleansing breaths. You must be fully present in this moment, free from any outside distractions or interruptions.
  • Now move your attention to your thighs, knees, legs. Check-in and direct your attention to any and all sensations. Feel, flex, breathe, and relax each… separately and repeat 2-3 times.
  • Moving on to your ankles, heels, feet, and toes. Feel, flex, breathe, and relax each… separately and repeat 2-3 times.

Your body should now be completely relaxed. Continue with 3 or 4 gentle cleansing breaths, again, exhaling all of the body’s tension while breathing in all things beautiful. You are now ready to sleep peacefully while dreaming beautifully.

Each night before retiring, let this become part of your evening regime. It will help you to have a restful night’s sleep and to wake up refreshed, ready to start your day. Know that your body wants to relax as much as your mind does.


 ~ Relax your mind, and your body will follow ~

~ Sweet Dreams ~

~ Dr. Jill Lee ~

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