What Is a Body Scan Meditation?<\/strong> A guided practice where attention is systematically moved through different parts of the body to release tension and increase awareness.<\/p>\n\n\n\n Benefits for Sleep:<\/strong><\/p>\n\n\n\n Research Findings:<\/strong> Clinical trials from UCLA found that mindfulness meditation improves sleep quality among older adults with sleep disturbances.<\/p>\n\n\n\n Practice Application:<\/strong> Can be done lying down in bed as preparation for sleep, helping transition from wakefulness to restfulness.<\/p>\n\n\n\n A good night\u2019s sleep has a significant impact on our health<\/a>\u2014helping 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\u2019s rest, with 57% of Americans<\/a> reporting that they would feel better if they got more sleep. <\/p>\n\n\n\n If you\u2019re the kind of person who finds themselves wide awake at 3 a.m. contemplating the shadows on their ceiling, practicing mindfulness<\/a> may offer the secret to sleeping better. A randomized clinical trial from UCLA<\/a> found that mindfulness meditation improves sleep quality among older adults with sleep disturbances. The following guided meditation was used in that study to help people fall asleep. May it do the same for you.<\/p>\n\n\n\n We\u2019ll 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. <\/p>\n<\/blockquote>\n\n\n\n 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.<\/p>\n\n\n\n If it’s possible, we’ll be noticing our body lying down on the bed. We’ll be feeling the body’s sensations that are present, scanning the body for any kinds of obvious sensations like vibrations, tingling sensations, heaviness, pressure, movement, heat, coolness. We\u2019ll 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.<\/p>\n\n\n\n\n
The Science of Sleeping Better with Mindfulness<\/h2>\n\n\n\n
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A Body Scan Meditation to Prepare Mind and Body for Sleep<\/h2>\n\n\n\n