THIS MOMENT IS YOURS
Body Scan
Internal body awareness
About this practice10:00Ready when you are
Background sound and the final bell use the volume above.
Leaving this page pauses your timer. Return in this tab to resume. Your device may suspend sound while locked.
A LITTLE TIME, WELL SPENT
Take this moment with you.
Your practice is complete. Save it to your browser’s practice history.
SELF-GUIDED PRACTICE
How to practice
- Lie down or sit with enough support that you can stay still without strain.
- Take a few natural breaths and feel the whole body being held by the surface beneath you.
- Begin at the feet or the top of the head and move through the body in a clear order.
- At each area, notice sensations such as pressure, warmth, pulsing, tightness, ease, or numbness.
- Spend a few breaths with one region before moving to the next; do not rush to feel something special.
- If an area feels blank, simply note blankness or absence of clear sensation and continue.
- When thoughts pull attention away, return to the last body region you remember clearly.
- Finish by sensing the whole body at once, including contact with the floor, bed, or chair.
Stay comfortable. You can stop at any time or return to your natural breath.