05:02

Body Scan for Sleep or Savasana

by Laura Trimble-Thompson

Rated
4.6
Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
217.8k

A five-minute meditation for relaxation and/or sleep that can be used before bed, during the day or to end your yoga practice. It includes ninety-seconds of silence and is appropriate for children and adults.

Body ScanSleepSavasanaRelaxationYogaSilenceChildrenAdultsMuscle RelaxationProgressive Muscle RelaxationGuided RelaxationBreathing AwarenessSleep Transitions

Transcript

Start by finding a comfortable position lying down.

Allow your body to relax and feel heavy falling into the floor or your bed.

Notice any areas of tension or discomfort and see if you can use your breath to bring awareness to those spaces and to soften.

Take your attention to each body part as I name it and follow the instruction.

Relax your toes,

The arches of your feet.

Relax your heels and your ankles.

Open your calves and your shins.

Release the space around and behind your knees.

Relax all four sides of your thighs.

Soften across the hips and into your belly.

Release your lower back.

Release your solar plexus,

The space just below your rib cage.

Relax the muscles of the ribs.

Soften across your chest and into your shoulders.

Relax your arms,

The palms of your hands and your fingers.

Feel your shoulder blades and your upper spine heavy against the ground.

Relax your neck.

Release your jaw.

Soften the muscles around your eyes,

In between your eyebrows and across your forehead.

And relax the space in your mind.

Elbow Now either allow yourself to drift from meditation into sleep or slowly start to bring some life back into your body by wriggling your fingers and your toes,

Deepening your breath,

Taking a big stretch and slowly opening your eyes.

Meet your Teacher

Laura Trimble-ThompsonGold Coast, Australia

4.6 (4 961)

Recent Reviews

Hope

October 3, 2025

Really good today just relax before getting ready for bed

Brian

March 7, 2025

It was a nice quick bodyscan when i couldn’t sleep so thank you

Monique

November 4, 2024

Just as stated. Great to quickly recentrer to the present moment. Thanks

Selina

September 27, 2024

Very effective and chill. Loved your voice and the prompts. Thanks so much!

Katrina

June 18, 2024

I really enjoyed this! Exactly what I needed at the end of the day. Thank you 🙏🏻

Nic

January 14, 2024

Perfect! I've been looking for a quick savasana style meditation I can do at the end of a workout - something to calm me down and bring me back to feeling centred and this was spot on! Thank you

Jennifer

October 30, 2023

Loved this! Perfect for when I'm short on time, but effective! So relaxing!

Amanda

March 14, 2023

Lovely

Debi

March 4, 2023

Very nice relaxation!

Richard

February 25, 2023

Short, simple, well put together and very effective

Noemi

December 12, 2022

I often come back to this perfect body scan. I love the part "relax the space in your mind" and that there are a few moments without speaking. Highly recommended!

Oivi

October 2, 2022

Thank you for this lovely relaxation for my savasana.

Hayley

February 1, 2022

Quick and easy release of tension in the body, before bed.

Dan

January 9, 2022

Thank you- a kind gentle relaxation of my body and heart before sleep. Sincerely Dan

David

December 11, 2021

Was a wonderful experience to relax my body. Thank you my body needed it.

cathy

August 21, 2021

Short and relaxing. Always use this one when I want a quick body scan and am often nearly asleep by the end.

Steve

March 10, 2021

Calming, relaxing, soothing

chérie

February 1, 2021

great relaxing meditation!

Joseph

October 3, 2020

Wish it were 20 minutes

More from Laura Trimble-Thompson

Related Meditations

Related Teachers

© 2026 Laura Trimble-Thompson. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

How can we help?

Sleep better
Reduce stress or anxiety
Meditation
Spirituality
Something else