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10-Min Body Scan
Move attention from feet to head, noticing each area without changing it.
Goal
Restore connection to body neglected in daily pace, lower body stress level.
Steps
-
1
Lie on back, eyes closed.
Expected Outcome
Immediate
You feel measurable body calm.
Evidence base
School: MBSR
Founders: Jon Kabat-Zinn (1979)
Kabat-Zinn UMass 1979 — first pillar of MBSR.
Keywords
#body-scan#مسح-جسد#MBSR#kabat-zinn#تأمّل#meditation#جسد#body#استرخاء#relaxation#قدم إلى رأس#feet-to-head#استرخاء تدريجي جسدي#تركيز منظم على الجسد#تنقّل الانتباه#وعي بالتوتر الخفي#هدوء تراكمي#تنقل الوعي التدريجي#gradual-awareness-shift#استرخاء من القدم للرأس#من الأخمص للرأس#soles-to-head-scan#ملاحظة بلا تغيير#notice-without-changing#استلقاء مريح#comfortable-lying-position
Frequently asked questions
How long does "10-Min Body Scan" take?
This exercise takes about 10 minutes, practiced solo in a Somatic format.
When will I notice the effect of "10-Min Body Scan"?
You feel measurable body calm. In the short term: You uncover chronic tensions you didn't notice.
Is "10-Min Body Scan" evidence-based?
Yes — it draws on MBSR (Jon Kabat-Zinn (1979)). Kabat-Zinn UMass 1979 — first pillar of MBSR.
Is "10-Min Body Scan" suitable for beginners?
Its difficulty level is: Beginner. No external tools required — it can be practiced directly inside the app.
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