⏱️10 minutesSelf-paced
Body Scan
10-minute systematic awareness of body sensations
How to Do This Practice
- 1Find a comfortable position sitting or lying down
- 2Close your eyes and take three deep breaths
- 3Bring attention to the top of your head
- 4Slowly scan down through your body, noticing sensations
- 5Move to your face, neck, shoulders, arms, chest, back, hips, legs, and feet
- 6Notice any tension, warmth, coolness, or comfort
- 7When complete, take three deep breaths and open your eyes
Benefits
- ✓Reduces physical tension
- ✓Improves body awareness
- ✓Calms the nervous system
Tips for Success
- 💡Don't try to relax - just notice
- 💡It's okay to fall asleep
- 💡Practice daily for best results