Start Here · Day 2
Body
A short body scan from your feet to the top of your head, noticing without changing.
- 6 min
- Voice and captions
Spinn Originals play softly under the voice and step back while it speaks. If a workout is playing its soundtrack, that carries on instead.
Read the words
- Welcome back. This is day two of Start Here. Today you will move your attention slowly through the body.
- Find a position that feels steady. Sitting, standing or lying down all work.
- Close your eyes if that feels comfortable, or let your gaze rest softly on the floor.
- Take a slow breath in through your nose, and let it out through your mouth.
- Let the breath settle into its own rhythm.
- Today's skill is simple. You notice what is there, without trying to change it.
- Bring your attention to your feet. Notice where they touch the floor, your shoes or the blanket.
- You might feel warmth, coolness, pressure, tingling, or nothing much at all. Any of these is fine.
- Move up to your ankles and lower legs. Notice whatever is there.
- Now your knees and thighs. Notice their weight, and where they are supported.
- Bring your attention to your hips and the base of your spine.
- If your mind wanders, that is normal. Notice where it went, and come back to the part of the body you were on.
- Now your belly. Notice it rise and fall a little as you breathe.
- Move up to your chest and upper back.
- Notice your hands. Your fingers, your palms, the backs of your hands.
- Move up through your arms to your shoulders. If they feel tight, just notice the tightness. There is no need to fix it.
- Now your neck and throat.
- Your jaw, your mouth, your cheeks.
- Your eyes, your forehead, and the top of your head.
- Now notice the whole body at once, breathing, from your feet to the top of your head.
- Take one deeper breath in.
- And let it go slowly.
- Open your eyes if they were closed. Move your fingers and toes.
- That is day two. You can check in with your body like this any time, even for a single breath. See you tomorrow.