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mindfulness · 8 min

body scan calmness

use this to ease into a peaceful night's rest

0:005:00

Press start. This is a quiet space — no music, no ads, just a voice and some room to breathe.

A quiet voice reads the session aloud in your browser — nothing is recorded. You can switch the voice off and follow the text instead.

About this practice

use this to ease into a peaceful night's rest A guided session of about 8 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

  1. 0:00close your eyes gently
  2. 0:01take a deep breath in, slow and easy
  3. 0:03hold it for a moment, then exhale
  4. 0:06let your head rest lightly on your pillow
  5. 0:10begin at your toes, notice the sensation of your skin
  6. 0:15move your awareness to your feet, feel the weight of your feet on the bed
  7. 0:21scan up your legs, notice any tension or warmth
  8. 0:28continue to your knees, feel the bones beneath your skin
  9. 0:36scan your upper legs, let go of any tightness
  10. 0:45move to your hips, notice the gentle curve of your pelvis
  11. 0:55scan your lower back, feel the support of the mattress
  12. 1:06move to your abdomen, notice the rise and fall of your breath
  13. 1:18scan your chest, feel the rhythm of your heartbeat
  14. 1:31move to your shoulders, let them drop about an inch
  15. 1:45scan your arms, feel the weight of your hands
  16. 2:00move to your elbows, notice any tightness in your joints
  17. 2:16scan your forearms, feel the pulse in your wrists
  18. 2:33move to your fingers, notice the tips of your fingers touching
  19. 2:51scan your neck, feel the muscles relax
  20. 3:10move to your jaw, let it soften
  21. 3:30scan your face, feel the relaxation spreading
  22. 3:51take one more deep breath in
  23. 4:13hold it, then exhale slowly
  24. 4:36allow yourself to drift into sleep

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.

If this one is not quite right, try 3-minute guided body scan practice for irritability — before an interview, 15-minute guided noting practice for sadness or Letting go meditation for loneliness (3 min), before public speaking.