Food for the Soul
Sleep & Sanctuary Collection🌙 Deep Sleep Protocol · Body Scan Script
Body Scan
Relaxation Script
A self-guided script to read before sleep or during your audio session. Move slowly through each body area — there is no rushing in rest. Estimated time: 10–15 minutes.
How to use this: Read this script slowly to yourself in bed, or have someone read it to you. Pause at each section and notice what you feel. If you fall asleep mid-way through — that is the point. This is not a task to finish.
The Script
Begin · Breath & Arrival
~2 min
Close your eyes and take one slow breath in through your nose — hold it gently for a moment — and release it through your mouth. Do this twice more.
Let your body settle into the surface beneath you. You don't need to be anywhere else tonight. You don't need to figure anything out. This moment is for rest, and rest alone.
Notice where your body makes contact with the bed. Let yourself feel held — because you are.
Let your body settle into the surface beneath you. You don't need to be anywhere else tonight. You don't need to figure anything out. This moment is for rest, and rest alone.
Notice where your body makes contact with the bed. Let yourself feel held — because you are.
↓
Feet & Legs
~2 min
Bring your awareness to the soles of your feet. Notice any sensation there — warmth, pressure, tingling, or nothing at all. Whatever is there, simply notice it without judgment.
Take a breath and on the exhale, let your feet grow heavy and soft. Feel them release toward the mattress.
Move your awareness slowly up through your calves, your shins, your knees. Notice any tension — and breathe into it. Not to fix it, just to acknowledge it. Then exhale and let it soften.
Take a breath and on the exhale, let your feet grow heavy and soft. Feel them release toward the mattress.
Move your awareness slowly up through your calves, your shins, your knees. Notice any tension — and breathe into it. Not to fix it, just to acknowledge it. Then exhale and let it soften.
↓
Hips, Belly & Lower Back
~2 min
Bring your awareness to your thighs, your hips, the weight of your pelvis. This is where the body carries so much that the mind never acknowledges — let it be held by the bed beneath you. You do not need to hold yourself up tonight.
Notice your belly rise and fall with each breath. Place one hand there if it feels right. Let your breath be natural — not controlled. Just witnessed.
Breathe into your lower back. If there's tension stored there, let this breath be permission: you can let it go. The day is done.
Notice your belly rise and fall with each breath. Place one hand there if it feels right. Let your breath be natural — not controlled. Just witnessed.
Breathe into your lower back. If there's tension stored there, let this breath be permission: you can let it go. The day is done.
↓
Chest, Shoulders & Arms
~2 min
Move your awareness to your chest. Notice your heartbeat if you can find it. It has been faithful all day. It asks nothing from you right now except that you rest.
Take a deeper breath and let your chest expand — then exhale fully, letting your shoulders drop away from your ears. Many of us carry the weight of the day in our shoulders long after it's over.
Feel your arms grow heavy. Let your hands uncurl and rest open at your sides. Open hands are the posture of receiving, not striving. You have nothing left to hold tonight.
Take a deeper breath and let your chest expand — then exhale fully, letting your shoulders drop away from your ears. Many of us carry the weight of the day in our shoulders long after it's over.
Feel your arms grow heavy. Let your hands uncurl and rest open at your sides. Open hands are the posture of receiving, not striving. You have nothing left to hold tonight.
↓
Neck, Face & Crown
~2 min
Soften your throat. Notice if you're holding tension in your jaw — let your teeth part slightly, your tongue fall from the roof of your mouth. Release the small muscles around your eyes.
Let your forehead smooth. Let your scalp release. Let the back of your skull be heavy against the pillow.
You have arrived fully in your body now. Nothing is required of your mind. If thoughts come, let them move past like clouds — you are not your thoughts tonight. You are the quiet sky beneath them.
Let your forehead smooth. Let your scalp release. Let the back of your skull be heavy against the pillow.
You have arrived fully in your body now. Nothing is required of your mind. If thoughts come, let them move past like clouds — you are not your thoughts tonight. You are the quiet sky beneath them.
↓
Closing · Full Body Release
~2 min
Take one final slow breath in, expanding from your feet all the way to the crown of your head — filling every cell with permission to rest.
And now exhale everything. Release it all: the weight of the day, the thoughts that followed you here, the worry that feels urgent but can wait until morning. None of it needs you right now.
You are safe. You are held. You are allowed to sleep.
Rest now. You've done enough.
And now exhale everything. Release it all: the weight of the day, the thoughts that followed you here, the worry that feels urgent but can wait until morning. None of it needs you right now.
You are safe. You are held. You are allowed to sleep.
Rest now. You've done enough.
Reader Notes
- Read each section slowly — slower than feels natural at first
- Pause for one full breath between each section
- It is okay if you fall asleep before finishing — that means it's working
- For chronic insomnia, pair this with the 30-min narrated audio for maximum effect
"In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety."
— Psalm 4:8