Body scan
Move your attention slowly from your feet to your head and let each part soften.
Body scan
Find somewhere comfortable. You can stop whenever you like.
What you'll be doing
- Lie down or sit back. Let the surface hold your weight.
- Start at your feet and toes. Just notice them.
- Move up to your calves and knees.
- Thighs and hips. Let them feel heavy.
- Your belly and lower back. Feel them rise and fall with the breath.
- Chest and shoulders. Let your shoulders drop away from your ears.
- Arms and hands. Unclench your fingers.
- Neck, jaw and face. Let your tongue rest and your forehead smooth.
- Feel your whole body resting. Take your time coming back.