If you’re pregnant, after the first few months, sit propped up or lie on your side rather than flat on your back.

Narration

Female voiceMale voice

Read along

1. Lie down or sit back comfortably. Let your eyes close, or rest your gaze on one spot. Take a slow breath in, and a long breath out.
2. Bring your attention to your feet. Notice whatever is there. Maybe warmth or coolness, the touch of a sock or a sheet, or nothing much at all.
3. Move your attention up to your ankles and calves. There’s nothing to fix. Just notice.
4. Now your knees and thighs. Notice where they touch the surface under you.
5. Your hips and lower back. If you find tension, you can let it be there, or let it soften on a breath out.
6. Your stomach, rising and falling as you breathe.
7. Your chest and upper back. Notice the breath moving here too.
8. Your hands and fingers, then your arms, up to the shoulders.
9. Your shoulders and neck, where many people carry the day.
10. Your face. Your jaw, your cheeks, around your eyes, your forehead.
11. If your mind wandered along the way, that’s normal. Each time you notice, come back to the body.
12. Now let your attention take in your whole body at once, resting, breathing.
13. If you’re in bed, stay as you are. If not, take your time before you move.

---

Everyday Insight’s tools are for education and personal reflection. They are not therapy or medical care, and they are not for emergencies. In an emergency, call 911. If you are in crisis in the United States, call or text 988.