A body scan

A slow walk of attention from head to toe. About twelve minutes. No interaction — just sitting and noticing.

Some days the mind is empty, but something else is talking. The body knows things the mind hasn't found words for. This exercise is the simplest, most evidenced way to listen: move your attention slowly through your body, region by region, without trying to fix anything.

The instruction is one thing only — notice without changing. If tension is there, it's there. If nothing is there, that's there too.

The page will move you through twenty-odd regions at its own pace. You can pause anytime. You can leave anytime. There is nothing to type, nothing to choose, nothing to score.

Where to sit. A chair with your feet on the floor, or lying down — either works. If you lie down, set a timer so you don't fall asleep (or do — sleep is fine; it just means the body wanted that more). Eyes closed is best, but listening for the prompts means glancing back is okay.

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You did the body scan.

Stay where you are for a moment. Don't get up right away.

You did the exercise.

You walked the length of yourself, slowly. Maybe something asked for attention. Maybe nothing did. Both are honest answers.

Anything that was noticed has been noticed. You don't have to make it mean something. The body keeps the conversation going whether you analyse it or not.

Take a walk. Drink some water. Sit with what is still here. If the head is loud after this, try a crowded head; if there is something wordless asking to come out, try three pages. Or do nothing at all, slowly.

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