Body-Scan Wind-Down

<p><strong>Why this helps:</strong> Body-scan and progressive relaxation practices lower sympathetic nervous-system activity and self-reported pre-sleep arousal, which is associated with shorter sleep-onset latency; a daytime-nap study found relaxation of this kind increased slow-wave sleep (NCBI PMC9786620, 2022; PMR meta-analysis, ScienceDirect / PubMed 41633054, 2026).</p><p><span class="srp-cue">[slow]</span> Settle into whatever position you will sleep in. <span class="srp-cue">[pause]</span> You do not have to move again after this. <span class="srp-cue">[pause]</span> We are going to travel slowly down through your body, from the top of your head to the soles of your feet. <span class="srp-cue">[pause]</span> Wherever I land, soften. Let that part grow heavy and let it go. <span class="srp-cue">[pause]</span></p><p><span class="srp-cue">[slow]</span> Begin with your breath. <span class="srp-cue">[pause]</span> One slow breath in through your nose. <span class="srp-cue">[pause]</span> And a long, slow breath out. <span class="srp-cue">[pause]</span> Let the out-breath be longer than the in. <span class="srp-cue">[pause]</span> Again. In. <span class="srp-cue">[pause]</span> And out, slow. <span class="srp-cue">[pause]</span></p><p><span class="srp-cue">[slow]</span> Bring your attention to the very top of your head. <span class="srp-cue">[pause]</span> Let the scalp soften. <span class="srp-cue">[pause]</span> Let go of the small tightness you carry there without knowing it. <span class="srp-cue">[pause]</span></p><p>Move down to your forehead. <span class="srp-cue">[pause]</span> Smooth it out. Let the space between your eyebrows widen and release. <span class="srp-cue">[pause]</span></p><p>Your eyes. <span class="srp-cue">[pause]</span> Let them rest heavy in their sockets. No need to hold them, even gently. <span class="srp-cue">[pause]</span> Let your cheeks soften. <span class="srp-cue">[pause]</span> Let your jaw come unclenched. <span class="srp-cue">[pause]</span> Let your teeth part slightly, and your tongue rest soft in your mouth. <span class="srp-cue">[pause]</span></p><p><span class="srp-cue">[slow]</span> Your neck. <span class="srp-cue">[pause]</span> Let it lengthen and ease. <span class="srp-cue">[pause]</span> Feel the weight of your head fully supported beneath you. You do not have to hold it up. <span class="srp-cue">[pause]</span></p><p>Down into your shoulders now. <span class="srp-cue">[pause]</span> Let them drop, away from your ears. <span class="srp-cue">[pause]</span> Let them spread and sink. <span class="srp-cue">[pause]</span> So much is carried here. Set it down. <span class="srp-cue">[pause]</span></p><p>Down your arms. <span class="srp-cue">[pause]</span> Your upper arms growing heavy. <span class="srp-cue">[pause]</span> Your elbows. <span class="srp-cue">[pause]</span> Your forearms. <span class="srp-cue">[pause]</span> All the way to your hands. <span class="srp-cue">[pause]</span> Let your fingers uncurl and rest. <span class="srp-cue">[pause]</span> Heavy. Warm. Still. <span class="srp-cue">[pause]</span></p><p><span class="srp-cue">[slow]</span> Bring your attention to your chest. <span class="srp-cue">[pause]</span> Feel it rise. <span class="srp-cue">[pause]</span> And fall. <span class="srp-cue">[pause]</span> Let your breathing happen on its own. You do not have to manage it. <span class="srp-cue">[pause]</span></p><p>Your upper back, against the bed beneath you. <span class="srp-cue">[pause]</span> Let it press down and release. <span class="srp-cue">[pause]</span> Feel yourself supported, held from below. <span class="srp-cue">[pause]</span></p><p>Your stomach. <span class="srp-cue">[pause]</span> Let it go soft. <span class="srp-cue">[pause]</span> Let it rise and fall with the breath, unguarded. <span class="srp-cue">[pause]</span></p><p><span class="srp-cue">[slow]</span> Down into your hips. <span class="srp-cue">[pause]</span> Let them sink and widen. <span class="srp-cue">[pause]</span> Let go of the day you have been holding in them. <span class="srp-cue">[pause]</span></p><p>Your thighs, large and strong. <span class="srp-cue">[pause]</span> Let them grow heavy. <span class="srp-cue">[pause]</span> Feel them give their full weight to the bed. <span class="srp-cue">[pause]</span></p><p>Your knees. <span class="srp-cue">[pause]</span> Soften behind them. <span class="srp-cue">[pause]</span></p><p>Down your calves. <span class="srp-cue">[pause]</span> Let them release. <span class="srp-cue">[pause]</span> Heavy and loose. <span class="srp-cue">[pause]</span></p><p>Your ankles. <span class="srp-cue">[pause]</span> Your feet. <span class="srp-cue">[pause]</span> All the way to the soles. <span class="srp-cue">[pause]</span> Let them go completely. <span class="srp-cue">[pause]</span> Let your toes rest. <span class="srp-cue">[pause]</span></p><p><span class="srp-cue">[slow]</span> Now feel your whole body at once. <span class="srp-cue">[pause]</span> Heavy. <span class="srp-cue">[pause]</span> Warm. <span class="srp-cue">[pause]</span> Held. <span class="srp-cue">[pause]</span> Every part of you has set something down. <span class="srp-cue">[pause]</span></p><p>There is nothing left to release. <span class="srp-cue">[pause]</span> There is nowhere you need to be. <span class="srp-cue">[pause]</span></p><p><span class="srp-cue">[slow]</span> Let the breath grow slower on its own. <span class="srp-cue">[pause]</span> In. <span class="srp-cue">[pause]</span> And out. <span class="srp-cue">[pause]</span> Let the edges of your body soften until you can barely feel where you end and the bed begins. <span class="srp-cue">[pause]</span> <span class="srp-cue">[pause]</span></p><p>You are sinking now. <span class="srp-cue">[pause]</span> Gently. <span class="srp-cue">[pause]</span> With no effort at all. <span class="srp-cue">[pause]</span></p><p><span class="srp-cue">[slow]</span> Let the words fade. <span class="srp-cue">[pause]</span> Let the dark come in. <span class="srp-cue">[pause]</span> There is nothing more to do. <span class="srp-cue">[pause]</span> <span class="srp-cue">[pause]</span></p><p>Rest now. <span class="srp-cue">[pause]</span> <span class="srp-cue">[pause]</span> <span class="srp-cue">[pause]</span></p><h2>Sources</h2><ul><li>NCBI PMC9786620, 2022 — progressive muscle relaxation increased slow-wave sleep during a daytime nap.</li><li>Systematic review and meta-analysis of PMR on sleep quality and mental health, ScienceDirect / PubMed 41633054, 2026 — relaxation practices reduce pre-sleep arousal and improve sleep quality.</li></ul>