Quick Body Scan
Sixty seconds, seven checkpoints. Head. Jaw. Shoulders. Chest. Hands. Hips. Feet. At each, a breath in, a breath out, and a deliberate softening.
Why it works
Section titled “Why it works”Most stress lives below conscious awareness in muscle tension you stopped noticing. A guided sweep brings each region back online for a beat, just long enough for the body to release whatever it has been holding. Sixty seconds is the minimum dose that actually moves the dial. Shorter than that and the scan misses chunks. Longer than that and you start drifting into a meditation, which is a different protocol.
When to run it
Section titled “When to run it”- After a back-to-back meeting block
- When you sit down and immediately feel exhausted before doing anything
- Late afternoon, when you cannot pin down why focus has dropped
- Before a hard task that needs steady hands
Variants
Section titled “Variants”| Duration | Checkpoints | Command |
|---|---|---|
| 60s | 7 | flowe reset 60 --protocol body_scan |
Pair with 5-4-3-2-1 Grounding when overwhelm is the trigger rather than fatigue.