Body Scan

How this timer works

A calm voice reads each step's cue as it begins; every cue is written out below. There is no ticking. A singing bowl rings at each change of step. It closes with “That's the end. Take your time getting up.”

1. Settle

   Lie down, or sit back. Let your eyes close. We'll move through the body slowly.

   1:001 minSETTLE

2. Left foot

   Start with your left foot. Just feel it. Nothing to change.

   1:001 minSIT

3. Right foot

   Now your right foot. The sole, the toes, the heel.

   1:001 minSIT

4. Lower legs

   Up into both lower legs. Ankles, shins, calves.

   1:151 min 15 secSIT

5. Knees and thighs

   Your knees. Then the long muscles of your thighs.

   1:001 minSIT

6. Hips

   Your hips, and everywhere they press into the floor.

   1:001 minSIT

7. Belly

   Your belly. Let it rise and fall on its own.

   1:001 minSIT

8. Lower back

   Around to your lower back. Let it be heavy.

   1:001 minSIT

9. Chest

   Your chest. Feel the breath moving underneath it.

   1:001 minSIT

10. Shoulders

    Your upper back, and both shoulders. Let them widen.

    1:151 min 15 secSIT

11. Left arm

    Down your left arm, to the fingers.

    1:001 minSIT

12. Right arm

    And the right arm. All the way to the fingertips.

    1:001 minSIT

13. Neck

    Your neck, and your throat.

    1:001 minSIT

14. Jaw and face

    Your jaw. Let your teeth come apart. Then your eyes, your forehead.

    1:151 min 15 secSIT

15. Whole body

    Now the whole body at once. Head to feet, all of it.

    1:301 min 30 secSIT

16. Rest

    Stay here a moment longer. Then let your eyes open, slowly.

    1:001 minSTILLNESS