Gentle Body Scan
Pause, notice one area, and move your attention onward. Nothing needs to be changed.
Hear each body area and a short cue.
Reserve the last 30 seconds for the whole body.
Sit or lie somewhere comfortable. This is a relaxation exercise, not medical care; skip any area that feels uncomfortable.
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Top of the head
Notice what is present here.
Scan Complete
Welcome back
Notice your whole body for one more moment. When you are ready, let your next movement be small and unhurried.