How to Fall Asleep Quickly: The Body Scan Method

Summary

The body scan method is a mindfulness practice used to promote relaxation and facilitate quicker sleep by focusing on breathing and systematically attending to each part of the body.

Abstract

The article discusses the body scan method as a technique to fall asleep quickly, which involves laying in a comfortable position and focusing on the breath before systematically moving attention through various parts of the body. This practice, traditionally used to enhance self-awareness and reconnect with the body, can be particularly effective for those whose thoughts prevent them from sleeping. By dedicating several breaths to each body part, individuals can shift their focus away from their thoughts and onto their physical sensations, leading to a soothing effect that promotes sleepiness. The method encourages a non-judgmental observation of sensations, accepting the natural drift of attention, and repeatedly bringing focus back to the body. The article suggests that this practice can create new neural pathways, contributing to a more restful state and potentially aiding in overcoming insomnia.

Opinions

The author finds body scanning effective for turning off thoughts that hinder sleep, describing the method as very soothing.
Michaël, who taught the author the body scan, experiences a soft throbbing and flowing energy throughout the body after the practice.
Elaine Smookler emphasizes the importance of noticing sensations without judgment and acknowledges that it's normal for attention to drift, which is part of creating new brain pathways.
The author personally uses the body scan method to focus away from thoughts and notes the heaviness of breathing as a sign of increasing sleepiness.
The author admits to occasionally catching their mind wandering but views this as a normal part of the process, reinforcing the idea that gently returning focus is key to the practice.

Dedicate three to five breaths to each part

In the first place, body scanning is not meant to help you fall asleep. It’s a mindfulness practice, used to increase self-awareness and reconnect with your body.

If you want to use it to fall asleep quicker, just lay down in your bed, in a comfortable position.

Close your eyes. Start by paying attention to your breath. Feel your body breathing in, then breathing out. Don’t try to control your breath, just be a quiet and discreet observer.

Then, focus on your foot. I always start with my left foot. I practice body scanning in a precise order, but you can focus on different parts of your body randomly if you prefer to. Put your whole attention on your foot. Notice the pressure of it on your bed, the soft touch of the blanket, but also the inner sensations.

I dedicate three to five breaths to each part, but you can stay as long as you want to.

Then, move on to your left knee. Then your left hip, right hip, right knee, and right foot. I continue with my belly, then my left hand, left elbow and left shoulder, then right shoulder, right elbow, and right hand. Spine, neck, back of the head, and then face. Then, feel your whole body all at once.

“When I’m done, I can feel my whole body softly throbbing. I feel the energies flowing from head to toe” — Michaël, who taught me the body scan

I often fall asleep before reaching my face, but in case I don’t, I can repeat the process as long as I want to, and need to.

“Sensations might include buzzing, or tingling, pressure, tightness or temperature, or anything else you notice. What if you don’t notice any strong sensations or things feel neutral? You can simply notice that, too. There are no right answers. Just tune in to what’s present, as best you can, without judgement. You’ll notice judgement puts a different spin on things.” — Elaine Smookler, writer for Mindful.org

The key is to be intentional. You’ll lose your focus several times, and this is perfectly normal. Just notice it, and gently bring back your attention to your sensations.

Why I use it to fall asleep

What prevents me from sleeping are my thoughts. Whenever I’ve got something in my mind, I just can’t sleep. My brain is too awaken.

I’ve found out that body scanning makes me focus on something else, which turns my thoughts off. It is very soothing as well, as I’m paying attention to my breath and my sensations. I can feel my breathing getting heavier as I go along.

I often catch my mind drifting away and getting back to my thoughts. That’s okay and perfectly normal. I just bring back my attention to what I’m doing. As Elaine Smookler explains:

“Neuroscience tells us that noticing drifting attention, and gently returning our focus to wherever we’ve placed it, over and over, is how we create new pathways in the brain.”

Give it a try tonight. You might very well be surprised. I was.

How to Fall Asleep Quickly: The Body Scan Method

Dedicate three to five breaths to each part

Why I use it to fall asleep

I Got an Insight of What Mindfulness Meditation Meant to Me

It was about blending in with my environment and sensations