Fix Your Sleep Workbook
Body Scan in Bed
A slow walk of your attention through your body, from your feet to your head. It does not force sleep. It gives your mind something calm to do while your body settles.
How to do it
- 1
Lie on your back, arms relaxed beside your body, eyes closed.
- 2
Bring your attention to your feet. Notice how they feel, without changing anything. Let them soften.
- 3
Move slowly up: lower legs, knees, thighs, hips. Pause at each area for a few breaths.
- 4
Continue with your belly, chest, shoulders, arms and hands. Let your shoulders sink away from your ears.
- 5
Finish with your neck, jaw and face. Let your jaw loosen.
- 6
If your mind wanders, simply return to the last area you noticed.
- When to use it
- In bed at lights out, or when you wake at night and want to settle again. Watch the video once during the day to learn it, so your phone can stay away at night.
- Common mistake
- Trying to relax on command. You only notice and allow. Softening comes by itself, or it does not, and both are fine.