Body Scan
A guided body scan
A slow, gentle way of moving your attention through the body, noticing what's there without needing to change it.
You can do this sitting, lying down or standing. Keep your eyes open if that feels safer, skip any part of the body you'd rather not focus on, and stop whenever you like.
Coming back to steady ground
- Press your feet gently into the floor.
- Look around and name three things you can see.
- Feel something with your hands: the chair, your clothes, your knees.
- Let your breath be however it is.
The scan is paused. Go back to it whenever you're ready, or finish here. Both are fine.