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Calm · 10 min

A slow tour of the body, in bed

Ten minutes moving your attention from your toes to the top of your head, so the mind has somewhere quiet to go.

10 minutesFrom the library, free to readFour steps
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Lying in the dark, the mind often goes looking for problems. A slow tour of the body gives it a gentler job. You are not trying to fall asleep; you are simply noticing, one part at a time, and sleep is allowed to arrive on its own.

The steps

Four small steps,in your own time.

  1. Lie on your back or your side, let your arms rest, and take three slow breaths with a longer breath out.

  2. Bring your attention to your toes and feet. Notice warmth, coolness, the weight of the covers. If you find tension, let it soften on the next breath out.

  3. Move slowly upwards: ankles, calves, knees, thighs, hips, belly, chest, hands, arms, shoulders, neck, jaw, face, scalp. Spend a few breaths on each.

  4. When your mind wanders, and it will, notice where it went and come back to the last place you remember, without telling yourself off.

The reason

Why it helps

Attention on the body is hard to share with a racing thought, so the thoughts tend to quieten. Softening each part on the out-breath can ease the tightness that builds up through a long day. The practice is slow and a little dull, which is exactly what helps many people drift off.

A gentle variation

If lying still is uncomfortable because of pain, start with the parts that feel easiest, and pass over sore places lightly. You can also do it sitting in a chair in the evening, as a way of ending the day before bed.

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WE · TRIBE

Try itwith someone.

If the person you care for struggles to settle, you can talk them through it in a low, slow voice, naming each part of the body in turn. Some couples take turns on different nights.

Make it a plan in HIVELIVE, with WE

Try it today

Tonight in bed, start at your toes and move your attention slowly up to your knees before you let yourself stop.

Add it to your day

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