How the guided body scan works
Lie down or sit comfortably, and press Start. After 10 seconds to settle, the singing bowl rings and the first prompts help you arrive: feel the weight of the body, take a few slow breaths. Then the scan begins at the feet and moves up through the lower legs, knees and thighs, the hips, the belly, the back, the chest, the hands and arms, the shoulders and neck, the face, and the top of the head. It ends by feeling the whole body at once.
Each prompt stays on screen for a few seconds and then fades. Turn on Read the prompts aloud to hear them with your eyes closed, using a voice installed on your device. In 15 minutes, each area gets about a minute: time to notice, not to hurry.
What to do with each area
Just notice. There might be warmth or coolness, the touch of clothes, pressure where you rest, tingling, tightness, or nothing you can feel at all, and that is fine too. If you find tension, you can breathe toward it and let it soften, but the aim is attention, not relaxation on command. When the mind wanders, return to the part of the body you were on.
Settings on this page
The Candle scene gives a soft, warm light to rest your gaze on if your eyes are open. You can add a quiet soundscape, change the bell, or lengthen the scan to 20, 30 or 45 minutes; the prompts spread out to fit.
This session’s settings
| Length | 15 min |
|---|---|
| Start and end bell | Singing bowl, 3 strikes |
| Interval bell | Off |
| Guidance | Body scan |
| Background | Silence |
Change anything before you press Start: the length, the bells, the guidance, the soundscape or the scene. This page always opens with the settings above. The full meditation timer remembers your own.