Focus
Progressive Body Scan Protocol
A progressive body scan protocol moves attention through body regions in order—supporting sleep and calm when paired with consistent direction each session.
A progressive body scan protocol moves attention region by region—feet, calves, thighs, pelvis, torso, hands, arms, face—usually headward or footward consistently each session. Noticing without fixing reduces bedtime cognitive arousal when paired with sleep hygiene.
Fifteen to thirty minutes lying down; abbreviated scans work mid-day. Different from quick tension-release PMR though both use sequential focus.
Common questions
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Head-to-toe or toe-to-head?
Either works if you repeat the same direction nightly so the brain learns the map. Toe-to-head is common in sleep protocols; pick one and keep it.
Related terms
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