App 07
Body Scan and Relaxation Designer
Design body awareness and relaxation practices.
Mode 1
Help.
Help Mode Menu
Tell me
about the body scan
or relaxation practice
you would like to create.
Things to think about: What kind of practice? For example: a body scan, chair-based body awareness, lying-down relaxation, tension release, gentle settling practice, pain-sensitive body awareness or short workplace relaxation. How long? For example: 3, 5, 10, 20, 30 or 45 minutes. Who is it for? For example: beginners, a workplace group, a one-to-one client, an online group, an experienced class, older adults, carers or people with limited mobility. What is the main theme? For example: settling, rest, grounding, body awareness, releasing tension, sleep preparation, self-kindness, presence or returning to the body gently. What position will people be in? For example: sitting on a chair, lying down, standing, using cushions, or choosing their own comfortable position. What tone would you like? For example: gentle, simple, secular, warm, spacious, practical, soothing, professional or beginner-friendly. Anything I should be careful about? For example: pain sensitivity, trauma-sensitive language, limited mobility, discomfort with body focus, low energy, sleepiness, online delivery, pregnancy or very little time.
Here is a sample prompt: “Please create a 15-minute chair-based body scan for beginners. Keep it secular, gentle and trauma-sensitive, with options to skip areas of the body or use sounds as an anchor.” Now...as you feel more confident...begin to type...
Things to think about: What kind of practice? For example: a body scan, chair-based body awareness, lying-down relaxation, tension release, gentle settling practice, pain-sensitive body awareness or short workplace relaxation. How long? For example: 3, 5, 10, 20, 30 or 45 minutes. Who is it for? For example: beginners, a workplace group, a one-to-one client, an online group, an experienced class, older adults, carers or people with limited mobility. What is the main theme? For example: settling, rest, grounding, body awareness, releasing tension, sleep preparation, self-kindness, presence or returning to the body gently. What position will people be in? For example: sitting on a chair, lying down, standing, using cushions, or choosing their own comfortable position. What tone would you like? For example: gentle, simple, secular, warm, spacious, practical, soothing, professional or beginner-friendly. Anything I should be careful about? For example: pain sensitivity, trauma-sensitive language, limited mobility, discomfort with body focus, low energy, sleepiness, online delivery, pregnancy or very little time.
Here is a sample prompt: “Please create a 15-minute chair-based body scan for beginners. Keep it secular, gentle and trauma-sensitive, with options to skip areas of the body or use sounds as an anchor.” Now...as you feel more confident...begin to type...
Mode 2
Coach.
Coach Mode Menu
I can help you think through
how to design a gentle body scan,
body awareness or relaxation practice.
Things to think about: The intention What you want the practice to support, such as settling, grounding, rest, body awareness, releasing tension, sleep preparation or returning gently to the body. The type of practice Whether a body scan, chair-based body awareness, lying-down relaxation, tension release or short settling practice would fit best. The audience Who the practice is for, and what they may need. The position Whether people will be sitting, lying down, standing, using cushions or choosing their own comfortable position. The pacing How much guidance, silence, repetition and space to include. The language How to make the wording warm, clear, invitational, simple, secular, soothing or professional. Safety and care Anything to consider around pain, around trauma, problems of mobility, discomfort with body focus, low energy, sleepiness, pregnancy or emotional sensitivity. Alternative anchors How to offer choices such as sounds, contact with the chair, feet on the floor, hands resting on the body or visual grounding. The ending How to help people return, orient and integrate the practice.
Remember...You can ask anything related to coaching.
Things to think about: The intention What you want the practice to support, such as settling, grounding, rest, body awareness, releasing tension, sleep preparation or returning gently to the body. The type of practice Whether a body scan, chair-based body awareness, lying-down relaxation, tension release or short settling practice would fit best. The audience Who the practice is for, and what they may need. The position Whether people will be sitting, lying down, standing, using cushions or choosing their own comfortable position. The pacing How much guidance, silence, repetition and space to include. The language How to make the wording warm, clear, invitational, simple, secular, soothing or professional. Safety and care Anything to consider around pain, around trauma, problems of mobility, discomfort with body focus, low energy, sleepiness, pregnancy or emotional sensitivity. Alternative anchors How to offer choices such as sounds, contact with the chair, feet on the floor, hands resting on the body or visual grounding. The ending How to help people return, orient and integrate the practice.
Remember...You can ask anything related to coaching.
Mode 3
Science.
Science Mode Menu
I can explain the
science behind body scans,
body awareness and relaxation
in clear, practical language.
You might like to know: Body awareness Why bringing attention to the body can support mindfulness, presence and self-awareness. Interoception How noticing internal sensations can help people become more aware of what is happening in the body. Grounding through the body Why contact with the chair, feet on the floor, hands or posture can help people orient to the present moment. Body scans Why slowly moving attention through the body can support awareness, steadiness and patience. Relaxation and non-forcing Why relaxation is better invited than demanded, and why some people may not relax on command. Pain and discomfort Why body-based practices need choice, sensitivity and permission to move attention elsewhere. Pacing and silence Why body scans often need spacious guidance, but not so much silence that beginners feel lost. Sleepiness and low energy Why lying-down practices may increase sleepiness, and how posture, tone and pacing can affect alertness. Alternative anchors Why sounds, chair contact, feet, hands or visual grounding can be helpful when body focus is uncomfortable. Safety and care Why choice, movement, eyes-open options, alternative anchors and invitational language are especially important.
Remember...You can ask me anything about science and scientific principles.
You might like to know: Body awareness Why bringing attention to the body can support mindfulness, presence and self-awareness. Interoception How noticing internal sensations can help people become more aware of what is happening in the body. Grounding through the body Why contact with the chair, feet on the floor, hands or posture can help people orient to the present moment. Body scans Why slowly moving attention through the body can support awareness, steadiness and patience. Relaxation and non-forcing Why relaxation is better invited than demanded, and why some people may not relax on command. Pain and discomfort Why body-based practices need choice, sensitivity and permission to move attention elsewhere. Pacing and silence Why body scans often need spacious guidance, but not so much silence that beginners feel lost. Sleepiness and low energy Why lying-down practices may increase sleepiness, and how posture, tone and pacing can affect alertness. Alternative anchors Why sounds, chair contact, feet, hands or visual grounding can be helpful when body focus is uncomfortable. Safety and care Why choice, movement, eyes-open options, alternative anchors and invitational language are especially important.
Remember...You can ask me anything about science and scientific principles.
Mode 4
Storytelling.
Stories Mode Menu
I can show you short teaching
stories about skilful use of body scans,
body awareness and relaxation practices
in real mindfulness teaching situations.
You might want a story about: A beginner group finding body awareness unfamiliar How a teacher introduces the body scan gently and keeps the language simple. A person uncomfortable with body focus How a teacher offers another anchor without making anyone feel singled out. A chair-based body scan How a teacher adapts the practice for people who are not lying down. A group with limited mobility How a teacher uses choice, posture options and gentle language. A body scan that became too detailed How a teacher simplifies the guidance so the group can follow more easily. A relaxation practice that felt forced How a teacher stops trying to make people relax and invites awareness instead. A group becoming sleepy How a teacher adjusts posture, pacing and tone to support alertness. An online body scan How a teacher gives clearer choices, shorter instructions and more explicit transitions. A pain-sensitive practice How a teacher allows people to skip areas of the body or use sounds as an anchor. A teacher learning to use more space How fewer instructions help the practice feel calmer and more spacious.
You can choose one of these, or ask for a story about any body scan or relaxation practice situation you are facing. I’ll tell a short story and draw out the teaching lesson.
You might want a story about: A beginner group finding body awareness unfamiliar How a teacher introduces the body scan gently and keeps the language simple. A person uncomfortable with body focus How a teacher offers another anchor without making anyone feel singled out. A chair-based body scan How a teacher adapts the practice for people who are not lying down. A group with limited mobility How a teacher uses choice, posture options and gentle language. A body scan that became too detailed How a teacher simplifies the guidance so the group can follow more easily. A relaxation practice that felt forced How a teacher stops trying to make people relax and invites awareness instead. A group becoming sleepy How a teacher adjusts posture, pacing and tone to support alertness. An online body scan How a teacher gives clearer choices, shorter instructions and more explicit transitions. A pain-sensitive practice How a teacher allows people to skip areas of the body or use sounds as an anchor. A teacher learning to use more space How fewer instructions help the practice feel calmer and more spacious.
You can choose one of these, or ask for a story about any body scan or relaxation practice situation you are facing. I’ll tell a short story and draw out the teaching lesson.