Hi there!
This is a short body scan practice, an invitation to slow down and notice what is happening in your body right now. You may do this practice in a sitting or lying position. Let’s start by letting your body relax. You might take one slow, gentle breath in… and out… allowing your body to begin arriving in this moment.

If you are lying down, your feet can be placed slightly apart and your arms can rest by your sides.
If you prefer to sit for this practice, you may place a hand on your belly if that feels comfortable.

You can gently close your eyes, or if you prefer, keep them open. Remember, at any point, you can move, change your position, open your eyes, or step out of this practice.

Take a moment to notice your body.
Feeling where it touches the ground. Noticing the weight of your body pressing down, supported and grounded.
How is your body feeling right now?
Maybe heavy or light, tense or relaxed.
If you find any tension, you may imagine it softening, allowing your body to rest a little more with each outbreath, letting the body sink into the surface beneath you.

Now, bringing your attention to your breathing.
Noticing how your belly rises with each in-breath and falls with each out-breath.
Just tuning in to this gentle rhythm.

Now shifting attention to exploring different parts of the body, simply noticing sensations.
There’s no need to feel anything special—whatever you notice, or even if you notice nothing, it’s completely fine.
You can follow these instructions, or you can skip a body part anytime. Let the voice simply guide you, without trying too hard to feel anything.

Gently starting with your feet, exploring the sensations that might be here: maybe warmth, coolness, tingling, or even nothing at all.
Can you feel the touch of socks, shoes, or the ground? [3 sec pause]

Moving your attention slowly up through your legs—your lower legs,[2 sec pause] knees [2 sec pause], and thighs [2 sec pause]. Just noticing whatever sensations are present.
If any unpleasant sensations are present, you might allow them to be here with gentle curiosity, or simply skipping that part of the body. [2 sec pause]

Now, shifting the attention to your back: the lower back [2 sec pause], the middle back [2 sec pause], and the upper back [2 sec pause].
Noticing how it feels to be here.
If your mind wanders, that’s completely OK. You may just notice it and bring your attention back to your body.

Now, focusing on the belly. Noticing the gentle rise and fall with each breath. [3 sec pause]

Now, bringing awareness to your hands.
Sensing maybe warmth, coolness, tingling, or contact with a surface.
Moving your attention up through your lower arms [2 sec pause], elbows [2 sec pause], and upper arms. [2 sec pause]

Next, noticing your shoulders [2 sec pause], your neck [2 sec pause], and the back of your head. [2 sec pause]
Now moving to your face—your jaw [2 sec pause], your cheeks [2 sec pause], your forehead [2 sec pause]. Noticing the face expression you are holding right now.
Bringing your awareness to the very top of your head.

Now, when the whole body has been scanned, let´s take a moment to notice how your body feels as a whole.
Feeling your breath moving in and out, the belly rising and falling.
Let your out-breaths be soft and long.

Sensing the contact points of your body with the ground again,
feeling the weight of the body resting and supported.
When feeling ready, gently open your eyes, if they were closed, looking around you.
If you are lying down, you may roll onto one side before slowly sitting up.
You may take your time, noticing how you are feeling right now.