Who this suits
Anyone who wants a body scan that involves doing rather than only observing.
When to use it
Good before sleep or after physical tension.
A note on the approach
Adding a small amount of deliberate effort before each release gives the body something active to do. For people who find pure observation uncomfortable or dissociative, that small task often makes a body scan possible where it otherwise wouldn’t be.
You're invited to begin this practice in whatever position feels most supportive for you right now. You might be lying down, sitting, or even standing. If being on the floor isn't accessible, you can adapt everything to a chair or another surface. There's no need to be still, and you can stop or change the practice at any time. You're in charge.
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Read the full script
This practice continues for a further 22 sections. Enter your free access code on the premium resources page to read it in full, along with the other practice scripts and downloads.
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