Breathing Room

Body & grounding

Body scan

Move your attention slowly from your toes to the top of your head.

Body scan

Find a position where your body feels supported. When you’re ready, press Start.

5 minutes · spoken prompts off

How to do it

  1. Lie down or sit back somewhere supported. Close your eyes if that feels okay.
  2. Follow the highlighted area and the prompt, bringing your attention there.
  3. Notice whatever is present: warmth, pressure, tingling, or nothing much at all.
  4. When your mind wanders, gently come back to the area you are on.

Why it can help

A body scan trains attention to rest on physical sensation instead of on thoughts. Many people notice tension they did not know they were holding, and it often softens just by being noticed. It is a mainstay of mindfulness programs and a calm way to wind down before sleep.

  • Turn on spoken prompts if you would like to keep your eyes closed.
  • If focusing on the body feels uncomfortable, keep your eyes open or try a breathing exercise instead. That is completely okay.