Head-to-toe unwind

Your practice, in words

This 10-minute body scan session uses the following original prompts, spaced through the timer. Allow quiet time between them. You can read the whole practice first, follow the on-screen cues, or turn on browser narration.

1. Feel where your body meets the chair, bed or floor.
2. Notice your feet and lower legs without trying to change anything.
3. Move your attention through your knees, thighs and hips.
4. Feel your abdomen and back move with breathing.
5. Let attention rest on your hands, arms and shoulders.
6. Notice your jaw, cheeks and forehead. Allow comfortable softness.
7. Sense the body as a whole. Return to the room at your own pace.

Make it comfortable

Choose a safe place where you can pause. Keep your eyes open if preferred. Nothing needs to be forced: change position, skip an instruction or end early. If focusing inward feels unhelpful, orient to the room and ordinary sounds instead.

What to expect

A gentle tour of the sensations in your body. There is no required feeling at the end. Attention can wander, and a session can still be worthwhile. This practice is not a treatment or an assessment.

Created for Zehano · Editorial approach · Audio provenance