ChillSleep
Movement & Body

Full Body Scan Relaxation

A movement-based awareness practice that systematically releases tension from head to toe

10-15 minutes

This body scan technique combines physical awareness with subtle movements to identify and release tension. Unlike purely mental body scans, this version incorporates gentle micro-movements and intentional relaxation of each body part. It helps you develop awareness of where you hold tension and teaches you to consciously let it go.

How To Do It

  1. 1

    Lie on your back in bed with arms slightly away from your body, palms up.

  2. 2

    Starting at your toes, wiggle them slightly, then consciously relax them completely.

  3. 3

    Move up through feet, ankles, calves, knees, and thighs — flex briefly, then release.

  4. 4

    Continue through hips, abdomen, chest, allowing your breathing to deepen naturally.

  5. 5

    Roll your shoulders back, then let them melt into the mattress.

  6. 6

    Finish with your face: scrunch it tightly, then release, letting your jaw hang slightly open.

The Science Behind It

The brief contraction before relaxation helps you identify tension you may not consciously notice. This technique leverages proprioceptive awareness and the autogenic training principle where imagining warmth and heaviness triggers actual physiological relaxation. Research shows body scanning reduces arousal and increases delta wave activity associated with deep sleep.

Tips

  • If you notice persistent tension anywhere, return to that area and repeat the flex-release cycle.

  • Imagine each body part becoming heavier and sinking deeper into the mattress.

  • There's no need to rush — linger on any area that feels particularly tense.

  • If intrusive thoughts arise, gently return focus to the current body part.

Best For

Falling asleepMuscle relaxationAnxiety reliefCalming racing thoughts

Similar Techniques