Evening body scan
Notice physical sensations for ten quiet minutes.
The routine
- π«ΆEvening body scanMove attention gradually through the body without trying to change each sensation.Daily Β· 21:30 Β· 10 min
Why this routine works
A body scan gives attention a clear path at the end of the day. Ten minutes is enough to notice areas of ease, tension or neutrality without turning the exercise into a demand to relax.
What you get out of it
- A sequence gives wandering attention somewhere specific to return
- The practice can reveal tension you had stopped noticing
- No special breathing pattern or flexibility is required
How to make it stick
- Begin at the feet and move upward at an unhurried pace
- Name sensations neutrally rather than judging them
- Practice seated if lying down makes you fall asleep before you want to
Questions people ask
Am I supposed to relax every muscle?
No. The task is noticing; relaxation may happen, but it is not a pass/fail requirement.
What if I notice pain?
Do not push into it. Shift attention, change position and seek appropriate care for concerning or persistent symptoms.
Related mindfulness templates
- Emotion check-in
Name what you feel and what you need in five minutes.
- Five-minute breathing pause
Reset attention with a short, unforced breathing practice.
- Mindful first five bites
Begin lunch without a screen and notice the meal.
This page was drafted with AI assistance.