10 min
very simple
moderate

Mini Body Scan (Yoga Nidra-inspired)

Lie or sit; move attention slowly from head to feet.

Materials

none

Best for

sleep wind-down, stress, overwhelm

Art form

observing

Not ideal for

if body-focused attention feels distressing right now

Steps

  1. 1Lie or sit comfortably and close or soften your eyes.
  2. 2Notice the top of your head, then your face, then your shoulders.
  3. 3Continue slowly down to your feet, naming each part silently.
  4. 4Rest for three breaths at the end.

Reflection prompt

“Which part of your body wanted attention most?”

Evidence note

Yoga Nidra-style guided body relaxation has been studied in Indian samples for reductions in anxiety, sleep difficulty and stress markers.

Accessibility

Works seated, in a chair, or lying down. Skip body parts that feel uncomfortable to notice.