Body Scanning

Sit or lie down somewhere you won't be disturbed.

Start at your feet. What do you actually feel there? Pressure, temperature, tingling, nothing at all. Whatever it is, that's the right answer.

Move your attention up slowly. Ankles, calves, knees, thighs.

Pause at your belly. Notice it rise and fall with your breath.

Move through your chest, shoulders, down each arm to your hands.

Then your neck, jaw, the muscles around your eyes, your forehead.

Notice what's there.
Nothing to fix.

If a part of the body stays quiet, that's fine too. Move on when you're ready.

One full pass, slowly, is the whole practice.

When you feel disconnected from your body, or want to go deeper into calm.