Find a comfortable position, seated or lying down.
This practice moves attention slowly through the body — forehead, jaw, shoulders, chest, stomach, hands, legs, feet — noticing sensation without needing to change it.
Tension often releases simply from being noticed. If your mind wanders (it will), that's not failure; noticing the wander IS the practice. Return gently to wherever you left off.
(In production this page would embed the audio player; the full guided track is recorded with a licensed practitioner.)