Presence8 min
Short Body Scan
The body holds tension that the mind does not always notice. This scan visits each part of the body with curiosity, without correcting anything.
How to practice
- 1
Lie down or sit and close your eyes.
- 2
Bring attention to your feet, feeling contact with the floor or bed.
- 3
Move up slowly: legs, hips, abdomen.
- 4
Notice your chest and shoulders, allowing them to relax.
- 5
Finish at your face and head, unhurried.
- 6
Take one full breath and open your eyes.
When to use
At the end of the day, after physical effort, or when you notice the body stiff without knowing why.
Tip
Do not try to force each part to relax. Noticing tension without judging it already changes your relationship with it.
Complementary track
528 Hz Light Rain Meditation
Peaceful dripping to cradle your thoughts under the 528 Hz tuning.
528.0 Hz · 10:00
What this practice offers
- Direct contact with the state of your body.
- Awareness of tension before it builds up.
- Natural preparation for rest.