1-Minute Body Scan
Move attention through your body — no typing, nothing saved.
Go at your own pace. Pause anytime.
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Guided Body Scan
A body scan moves attention slowly from head to toe, noticing tension without judging it. This guided version takes a few quiet minutes with gentle on-screen prompts.
Regular body scanning trains you to catch stress early — clenched jaw, raised shoulders — before it snowballs into a bad day.
Frequently Asked Questions
Do I need to lie down?
No - seated at a desk works fine. Softening your gaze helps.
What if my mind wanders?
Completely normal. Noticing the wander and returning is the exercise.
引导式身体扫描
身体扫描把注意力从头到脚缓慢移动，只察觉紧绷、不评判它。这个引导版本配合屏幕上的轻柔提示，只需几分钟安静时间。
经常做身体扫描能训练你更早捕捉压力信号——咬紧的下颌、耸起的肩膀——在它滚成糟糕的一天之前。
常见问题
需要躺下吗？
不需要——坐在桌前就行，目光放柔和会更容易进入。
走神了怎么办？
完全正常。发现走神并把注意力带回来，这本身就是练习。