Last time we mastered box breathing for instant calm. Today we'll learn the one-minute body scan - a rapid technique to uncover hidden tension that clouds your thinking.
Your body holds stress you might not even notice, and this tension drains mental energy needed for clear decisions.
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Where do you typically feel stress in your body?
Here's why body scanning boosts clarity: physical tension sends constant "alert" signals to your brain, using up cognitive resources in the background.
A quick body scan identifies these tension spots so you can release them, freeing up mental bandwidth for better focus.
Think of it as clearing your mind by clearing your body.
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In a few words, how does releasing tension help your mental clarity?
Let's start at the top. Close your eyes and notice your forehead, temples, and jaw. Are they tight, relaxed, or somewhere in between?
Don't try to change anything yet - just notice. Many people discover jaw clenching or forehead tension they weren't aware of.
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What do you notice in your head and face area?
Now move to your shoulders and arms. Notice if your shoulders are raised, if your arms feel heavy or light, tense or loose.
Check your hands - are they clenched into fists or relaxed? Your shoulders often carry the weight of your worries.
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Can you describe your shoulder tension in one word?
Shift attention to your chest and stomach. Is your breathing shallow or deep? Is your stomach tight or soft?
Notice if you're holding your breath or breathing freely. Stress often shows up as chest tightness or stomach knots.
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How would you describe your breathing right now?
