Body scan meditation sleep is a type of mindfulness meditation that helps calm the mind and improve quality of sleep. It can also help reduce stress, improve focus and self-compassion and increase feelings of calmness.
Benefits of body scan meditation
People who do this practice regularly report better mental and physical health. It can lower cortisol, the main stress hormone.
In addition, it has been shown to decrease pain and inflammation in the body. Studies have also found that a body scan meditation practice can help improve symptoms of anxiety and depression for some people.
Do a body scan before bed, or at any other time of day that works for you (though it's best to do it first thing in the morning to get the most benefits). It can take as little as 60 seconds or as long as 40 minutes.
When to do body scan meditation for sleep
Performing this mindfulness practice before bed can be a great way to relax your muscles and prepare for a good night's rest. It's especially beneficial if you struggle to fall asleep and wake up often throughout the night, as it can help to dial down the tension that's keeping you awake.
How to do a body scan for sleep
The process of performing a body scan for sleep is very simple. It consists of sweeping your attention over the body, resting on different parts of the body systematically, without changing posture or doing any physical movement.