Four-Minute Body Scan

Feelings live in the body before they reach the mind. Find them before they find you.

1. 1Sit or lie down. Close your eyes if it feels safe.
2. 2Bring attention to your forehead. Soften it.
3. 3Move slowly: jaw, shoulders, chest, stomach, hands, hips, legs, feet.
4. 4At each stop, ask: 'Is anything tight here? Warm? Tired?'
5. 5Don't try to fix anything. Just notice and breathe.
6. 6Open your eyes. Write one sentence about what you noticed.