A softer landing
A gradual exploration of physical sensations. You can practise seated or lying down, and skip any area that feels uncomfortable.
Read more about this approach
What will I do?
Move attention through the body with support and space to adjust. This introduction follows 5 written prompts, with a choice to read at your own pace or use an available on-device voice.
Make it comfortable
Start with a supported position and an ordinary, undemanding point of attention. You can skip a prompt, keep your eyes open, or stop. The suggested duration is a guide, not a target to achieve.
The complete guidance
Get comfortable
Choose a supported position. If lying down is not comfortable, remain seated. Keep the room fragrance-free if that feels best.
Feet and legs
Notice sensations in the feet and lower legs: contact, temperature, pressure or nothing very distinct. There is no sensation you must produce.
Middle of the body
Gently notice the hips, back and abdomen. Let breathing remain easy. Move on from any area you do not want to focus on.
Hands and face
Bring attention to the hands, arms, shoulders and face. See whether you can allow a little ease without forcing relaxation.
Sense the whole
Notice the whole body supported here. Open your eyes if they were closed and return gradually to the room.
