In this week’s guided meditation, mindfulness educator Diana Winston walks us through a body scan meditation that’s perfect for those evenings when you need extra support winding down.
Summary
What Is a Body Scan Meditation? A guided practice where attention is systematically moved through different parts of the body to release tension and increase awareness.
Benefits for Sleep:
Improves sleep quality, especially among those with sleep disturbances
Reduces physical tension that may prevent falling asleep
Calms the nervous system and reduces stress
Helps disconnect from mental activity that keeps the mind active
Research Findings: Clinical trials from UCLA found that mindfulness meditation improves sleep quality among older adults with sleep disturbances.
Practice Application: Can be done lying down in bed as preparation for sleep, helping transition from wakefulness to restfulness.
The Science of Sleeping Better with Mindfulness
A good night’s sleep has a significant impact on our health—helping us feel more energized, less stressed, and able to perform better mentally. Unfortunately, according to a 2024 poll, many people struggle to get a full night’s rest, with 57% of Americans reporting that they would feel better if they got more sleep.
If you’re the kind of person who finds themselves wide awake at 3 a.m. contemplating the shadows on their ceiling, practicing mindfulness may offer the secret to sleeping better. The following guided meditation was used in that study to help people fall asleep. May it do the same for you.
We’ll be noticing these sensations without trying to change them or make them different, simply bringing a mindful attention of curiosity and openness to the present moment.
During this guided body scan meditation you may find yourself drifting off to sleep. This is fine, so you can allow the meditation to turn off on its own. If you notice thoughts such as worries or concerns arising that take your attention away from the meditation, this is also normal. See if you can redirect your attention back to the body scan, gently letting go of these thoughts.
If it’s possible, we’ll be noticing our body lying down on the bed. We’ll be noticing these sensations without trying to change them or make them different, simply bringing a mindful attention of curiosity and openness to the present moment. If you notice yourself starting to think about the sensation or think about something else, see if you can simply come back to the feelings and sensations present in your body.
A Body Scan Meditation to Prepare Mind and Body for Sleep
1. There might be a sense of pressure or other sensations. Scan your face area, forehead, eyes, and nose. Sometimes in the act of noticing tension, you may find yourself relaxing. If that’s not possible, you can breathe gently, directing the breath to your shoulders.
6. Start to scan your right arm for vibration, tingling, or movement. A lot of sensations are usually present in the hands and fingers. But if at any point there’s no sensation, just notice the absence of sensation.
8. Imagine a zigzag sensation or an up-and-down movement across your back. Can you be open and curious to whatever the experience is? Be kind to yourself no matter what comes up.
9. Let them be like clouds floating in the sky, moving across your mind. Or, come back to my words and this body scan.
10. Notice whatever sensations are present: vibration, tingling, itching, warmth, coolness, heaviness. Now, notice the sensations in your right hip. You can circle your attention on your right leg or notice it in any other way that makes sense to you. Feel any vibration, tingling, temperature, heaviness, or movement in your knee and calf.
