All calm tools
Body scan
Move your attention slowly through your body
- 3 to 10 min
- Some research support
Similar: Tense and release, Sleepy body scan
Eyes open is fine. If a body area feels uncomfortable, move on or stop.
Paying attention to your body can feel uncomfortable for some people, especially after hard experiences. You can skip any area, keep your eyes open, or stop at any moment.
About this tool
A body scan is a slow way of noticing how your body feels, from your feet up to your head, without trying to change anything. Many people find it helps them slow down and settle. You do not need to feel relaxed. Whatever you notice, including nothing, is fine. Keep your eyes open if that feels safer.
Pick this one if you are awake and want to notice your body without forcing change.