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soulnitro

Head-to-Toe Check

A body check is a way to notice how you feel, without trying to change it. You will move your attention from your head down to your toes and let each part soften if it wants to. If an area is sore or uncomfortable, skip it and move on.

6 minHeadphones optionalNothing is recorded

Rest & sleep6 min · 7 stepsReady

Head-to-Toe Check

Play 6-min ritual

00:0006:00

Move your attention slowly from your face down to your feet.

The steps

Prefer to read first? Here is the whole ritual. Space plays or pauses the player above; the arrow keys move between steps.

  1. 01

    Settle00:00–00:40

    Lie down or sit with your back supported. Let your hands rest and take a couple of easy breaths.

  2. 02

    Face and jaw00:40–01:30

    Bring your attention to your forehead, eyes and jaw. Let them go loose, and let your tongue rest.

  3. 03

    Neck and shoulders01:30–02:20

    Move down to your neck and shoulders. Notice any tightness and let them sink a little lower.

  4. 04

    Chest and belly02:20–03:20 · breathe 4-6

    Feel your chest and belly move as you breathe in for four and out for six. Let the breath do the work.

  5. 05

    Hips and legs03:20–04:20

    Move your attention through your hips, thighs, knees and calves. Let them feel heavy.

  6. 06

    Feet04:20–05:10

    Bring your attention to your feet and toes. Notice whether they feel warm, cool or tingly.

  7. 07

    Whole body05:10–06:00

    Hold your whole body in your attention at once. Take a last slow breath out.

Afterwards: Let your body stay as heavy as it is, and keep the room quiet for a while.

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