Meditation · Sleep
Scan From the Feet Up
Priya Raman · 16 min
16:00
remaining
What to do, minute by minute
1. Settle in
0:00–3:12Sit or lie down somewhere you won't be disturbed. Let your shoulders drop, close your eyes or soften your gaze, and take three slow breaths.
2. Follow the breath
3:12–6:24Breathe in for a count of four, out for a count of six. Let the out-breath be longer than the in-breath — that's what calms the nervous system.
3. Scan and release
6:24–9:36Move your attention slowly from your jaw to your shoulders, hands, belly and legs. Wherever you find tension, breathe into it and let it go.
4. Rest in stillness
9:36–12:48Stop steering. Let thoughts come and go like passing traffic — when you notice you've wandered off, that noticing is the practice. Return to the breath.
5. Come back gently
12:48–16:00Deepen your breath, wiggle your fingers and toes, and open your eyes slowly. Carry a little of this quiet into whatever comes next.
A body scan that travels upward until sleep meets you halfway.
Start at the soles of the feet and stay there longer than seems useful. Move up an inch at a time — ankles, calves, knees. If you fall asleep before the shoulders, the practice worked. If you reach the crown, begin again at the feet. There is no ending to get to.