5 Minute Bedtime Body Scan

To begin, lie on your back if that is comfortable, fully on the bed.

Whatever that looks like for you tonight.

When you are ready, softly close your eyes.

With your eyes closed, let the bed do the holding.

First, simply noticing the back of the body, fully on the mattress.

Feet. Soft. Legs. Soft. Hips. Heavy. Belly. Unheld.

What else do you notice as each region switches off?

Chest. Open and quiet. Shoulders melting away from the ears.

Arms. Hands. Face. Smooth. Nothing left to manage.

Let the body sleep first. The mind will follow when ready.

Visit each place once more, without tightening what softened.

And letting the whole body be one warm landscape.

Continue now with breath, as well as this switched-off body.

If a region wakes again, name it, soften it, and move on.

What do you notice as the body's lights go out?

Just observe. Accept. The bed is doing all the holding.

Allow the dark of the room. The jaw can unhook. The tongue can rest.

As if each region had a lamp, and you were turning it down.

There is nothing to hold. There is only this landscape.

If the mind runs to tomorrow, return to the next heavy part.

Stay with feet, belly, face, and the bed underneath.

You let the body switch off. Including leftover effort.

Stay in the landscape. Words can fade now.

Keep the eyes closed. Drift if you can. Rest if you stay.