All practices
Every published practice, grouped by family. Each one carries a full script, an anchor and a timer.
Body scan4
Moving attention through the body, region by region.
- Tension mapping: left against right
Twenty minutes comparing each area on the left with the same area on the right. Difference is easier to feel than absolute tension, so this scan finds what a straight sweep misses.
- Three-minute desk scan
Three minutes, eyes open, at your desk, with the screen still there. Short enough that there is no excuse, specific enough that it finds the four places tension actually lives.
- Thirty-minute full body scan
The long form: thirty minutes, feet to head, one continuous sweep with no part skipped. It is the practice people find hardest to start and most useful once they have finished it.
- Hand to shoulder: a half-body scan
Twelve minutes covering one arm at a time. This is the scan to start with if a full body scan feels like too much territory: the hand is the easiest place to feel something real, and one arm is a route you can finish.