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Back to the Quiet Room

Sleep

Body scan for sleep

A slow scan from your toes to the top of your head, then quiet music.

VoiceAI voices

Spinn Originals play softly under the voice and step back while it speaks. If a workout is playing its soundtrack, that carries on instead.

Read the words
  1. This is a body scan for sleep. You are already in bed, so there is nothing more to do today.
  2. Lie in whatever position is most comfortable. On your back, on your side, however you usually fall asleep.
  3. Let your eyes close, or rest them softly in the dark.
  4. Take a slow breath in through your nose.
  5. And let it out, slowly, all the way.
  6. Once more. In.
  7. And out.
  8. Now let your breathing go back to its own rhythm. You do not need to manage it tonight.
  9. Feel the weight of your body on the bed. Let the mattress take all of it.
  10. We will move slowly through the body, from the feet up. Just notice each part, and let it soften if it wants to.
  11. Start with your feet. The toes, the soles, the heels. Notice whatever is there. Warmth, coolness, tingling, or nothing much.
  12. Let your feet be heavy.
  13. Move to your ankles and your lower legs. The shins, the calves.
  14. Let them sink into the bed.
  15. Your knees. The backs of the knees.
  16. Your thighs. Long, heavy muscles, with nothing to do now.
  17. Your hips, and the base of your spine.
  18. Your belly. Notice it rise and fall with each breath.
  19. Your lower back. If it feels tight, let your breath move toward it.
  20. Your chest. The gentle movement of breathing.
  21. Your upper back and shoulders. Let them spread and settle into the bed.
  22. Your arms. The upper arms, the elbows, the forearms.
  23. Your hands and fingers. Let them lie open and still.
  24. Your neck. Let the pillow hold your head completely.
  25. Your jaw. Let your teeth part a little, and your tongue rest.
  26. Your cheeks, and the small muscles around your eyes.
  27. Your forehead. Let it be smooth and wide.
  28. The top of your head.
  29. Now feel your whole body at once, from your toes to the top of your head, resting.
  30. If your mind wanders to the day, or to tomorrow, that is fine. Come back to the feeling of being held by the bed.
  31. Heavy and warm.
  32. Nothing to do.
  33. Rest now.
  34. Let sleep come when it comes.