Body scan
A slow scan of the body with an emphasis on releasing tension.
Deep relaxation15–30 minutes
Finished the practice?
Marking it adds the session to “My progress”.
Purpose and effect
Switches off background muscle tone and helps you fall asleep.
Step-by-step instructions
- 1Lie down comfortably, arms along the body.
- 2Move your attention from the feet to the crown.
- 3Release each area on the exhale.
- 4Finish with a sense of the whole body.
Recommended duration
15–30 minutes. Start smaller: a short regular practice works better than rare long sessions.
How to hold attention and come back
Lost your place? Start from the nearest large area: pelvis or chest.
How to finish the practice
Stay lying down for a couple more minutes in silence.