{"id":"080b40df-46aa-4ed3-8555-67ef6a566543","title":"Full Body Scan","icon":"🧘","parent_id":null,"author":{"name":"WaffleKnight","initials":"W"},"category":{"id":"bfdc5b06-0269-44f1-ab44-4af8c04e23e0","name":"Body Scan","path":["Meditations","Body Scan"]},"description":{"markdown":"A classic 20-minute body scan, moving your attention slowly from your toes to the top of your head. Lie on your back. You're not trying to relax, just to notice. If you fall asleep, that's fine too.","html":"

A classic 20-minute body scan, moving your attention slowly from your toes to the top of your head.

Lie on your back. You're not trying to relax, just to notice. If you fall asleep, that's fine too.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":1320,"total_duration_in_seconds":1320,"steps_count":10,"updated_at":"2026-06-27T14:23:08.338Z","favourites_count":1,"forks_count":0,"favourited":false,"steps":[{"id":"843d32c5-fb9e-493a-aacb-c4f3c6e18f36","number":1,"title":"Settle","description":{"markdown":"Feel the weight of your body on the floor and the gentle rise and fall of your breath.","html":"

Feel the weight of your body on the floor and the gentle rise and fall of your breath.

"},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"191436d0-e82b-4f2d-ae44-ce488ea3ff1d","number":2,"title":"Feet","description":{"markdown":"Toes, soles, heels and the tops of your feet. Warmth, coolness, tingling, or nothing at all.","html":"

Toes, soles, heels and the tops of your feet. Warmth, coolness, tingling, or nothing at all.

"},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"002ac55e-8c48-46f7-a0ba-0d868fb6bfe9","number":3,"title":"Legs","description":{"markdown":"Ankles, calves, knees and thighs, one side and then the other.","html":"

Ankles, calves, knees and thighs, one side and then the other.

"},"duration_in_seconds":180,"video_start_in_seconds":null},{"id":"20637b7e-f3ca-4d2f-9089-1b4fe8bc136a","number":4,"title":"Hips and pelvis","description":{"markdown":null,"html":null},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"fd48b439-e0c8-4ca5-81ff-f2f15be2a223","number":5,"title":"Belly and chest","description":{"markdown":"Notice them moving with each breath.","html":"

Notice them moving with each breath.

"},"duration_in_seconds":180,"video_start_in_seconds":null},{"id":"64f537b1-1cb3-4d58-bef3-cef3e58122a6","number":6,"title":"Back","description":{"markdown":"From your lower back up to your shoulder blades. Notice where you're touching the floor.","html":"

From your lower back up to your shoulder blades. Notice where you're touching the floor.

"},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"b6317d8c-79ec-457e-9df5-9c09cb36f6ed","number":7,"title":"Hands and arms","description":{"markdown":"Fingertips, palms, wrists, forearms and upper arms.","html":"

Fingertips, palms, wrists, forearms and upper arms.

"},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"6da7a7e3-3804-4e62-9e8e-ba58ec56e4d1","number":8,"title":"Neck, face and head","description":{"markdown":"Throat, jaw, lips, eyes, forehead and scalp.","html":"

Throat, jaw, lips, eyes, forehead and scalp.

"},"duration_in_seconds":180,"video_start_in_seconds":null},{"id":"c6f541e4-9be4-4057-8bf7-d4582208558f","number":9,"title":"Whole body","description":{"markdown":"Sense your whole body at once, breathing.","html":"

Sense your whole body at once, breathing.

"},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"7ea08db0-c3aa-41b3-95f8-534742069c42","number":10,"title":"Close","description":{"markdown":"Wiggle your fingers and toes, roll to one side and sit up slowly.","html":"

Wiggle your fingers and toes, roll to one side and sit up slowly.

"},"duration_in_seconds":60,"video_start_in_seconds":null}]}

Routine complete