For a more settled night

A body-scan to settle before sleep.

A slow scan from the feet up — pausing on each part of the body long enough to notice what is there, without trying to change it. Often suggested for women whose logged symptoms include hot flashes or disrupted sleep. Use it in bed, lights low, for about five to seven minutes before sleep.

Guided body-scan
A short body-scan to settle before sleep
Ready when you are.
A slow scan from the feet up — pausing on each part of the body long enough to notice what is there, without trying to change it. Often reported as a way to settle when sleep has been hard to find, particularly on nights when hot flashes or a racing mind show up.

Body-scan panel

Step 1 of 11

Feet and toes

Notice the weight of your feet against the bed. Press your toes gently, then let them soften. There is nothing to do here, only to notice.

30

Once you’re settled
Log how tonight went
A quick check-in after the body-scan closes the loop with your dashboard’s sleep quality log — so Kinsage can show what’s been helping over weeks, not just tonight.
Log how tonight went

At a glance

The full sequence, in eleven small steps

The runner above walks you through the body-scan automatically. This is the cheat sheet for what each region asks you to do — useful to glance at the first time so the runner feels familiar when you start.

  1. Step 1
    30s dwell
    Feet and toes
    Notice the weight of your feet against the bed. Press your toes gently, then let them soften. There is nothing to do here, only to notice.
  2. Step 2
    30s dwell
    Calves and ankles
    Move your attention up to your calves and ankles. Let the muscles feel heavy, as if they are sinking into the mattress.
  3. Step 3
    30s dwell
    Thighs
    Notice your thighs — the long muscles that have carried you through the day. Allow them to feel warm, heavy, and supported.
  4. Step 4
    30s dwell
    Hips and lower back
    Soften the hips and lower back. If you hold tension here, simply notice it without trying to change it. Each exhale can feel a little softer than the last.
  5. Step 5
    35s dwell
    Belly
    Let your belly rise and fall with each breath. You do not need to breathe in any particular way — just follow what is already there.
  6. Step 6
    35s dwell
    Chest and ribs
    Bring your attention to the chest. Notice the ribs widening as you breathe in, settling as you breathe out.
  7. Step 7
    30s dwell
    Hands and fingers
    Rest your attention on your hands. Let the fingers curl naturally, the palms feel open. Notice any tingling or warmth.
  8. Step 8
    30s dwell
    Arms
    Move up through the arms — elbows, upper arms, shoulders. Let them feel heavy at your sides.
  9. Step 9
    35s dwell
    Shoulders and neck
    Notice the shoulders and the back of the neck. On the next exhale, see if they can drop a little further away from the ears.
  10. Step 10
    35s dwell
    Face and jaw
    Soften the face — the forehead, the eyes, the jaw. Let the tongue rest gently behind the lower teeth. Unclench if you can.
  11. Step 11
    40s dwell
    Whole body
    Take in the whole body at once, like a long, slow photograph. You are here. If the mind has wandered, that is part of the practice — bring it back gently and settle toward sleep.