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.

Meditations

Meditation Options: It is recommended to try a new style of meditation for at least 5 minutes to get used to it. All are free.

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▶ Watch the explanation video

1. Body ScanGently notice each body area and move your attention onward.2. GroundingSettle with a simple focus on breathing out.3. WalkingA change of pace through walking and simple prompts.4. YogaStretch and move through standing and floor poses.5. BreathExplore different directions of attention with your breath.6. ZenSit quietly and gently return to the present.7. Chair Tai ChiGentle movement with sitting or standing postures.
More Meditations
7. Posture PlayRecognize the postures at your own pace.8. Mantras, Affirmations, and PrayersListen and reflect on words from many traditions.9. One Small ChangeChoose one focus and try a small experiment.10. A1B2 MeditationA playful attention exercise with letters and numbers.11. Equation MeditationWatch shapes emerge and listen; nothing to solve.12. Six MeditationFollow six lines around a square, then rest for three pauses.13. Mindful PauseFollow a gentle count, then take a quiet pause.

Journal

What did you notice during Body Scan?

Body Scan

Gently move attention through the body. Choose scan length, direction, focus, and spoken guidance in Options. Previous and Next let you move between body areas.

Opening a panel pauses practice. Close it and press Resume when ready.

Privacy

Journal entries stay in this browser. This site records visit and visible-page duration statistics, using the same counter as the other meditations. Journal text is never sent.

Body Scan Options

Session length, direction, and focus apply to the next scan.