{"id":416,"date":"2026-06-09T02:40:00","date_gmt":"2026-06-09T00:40:00","guid":{"rendered":"https:\/\/gentlecoach.de\/item\/bodyscan-kurz\/"},"modified":"2026-06-09T02:40:00","modified_gmt":"2026-06-09T00:40:00","slug":"bodyscan-kurz","status":"publish","type":"citadela-item","link":"https:\/\/gentlecoach.de\/en\/item\/bodyscan-kurz\/","title":{"rendered":"A short body scan"},"content":{"rendered":"<p style=\"font-size:1.12rem;line-height:1.7;color:#2E3A3A;\">A short journey through the body that makes tension visible and so releasable. No goal but noticing.<\/p>\n<div style=\"background:#EAF6F5;border-radius:10px;padding:14px 18px;margin:22px 0;display:flex;gap:28px;flex-wrap:wrap;font-size:.95rem;color:#2E3A3A;\"><span><strong style=\"color:#15807A;\">Duration:<\/strong> 5 minutes<\/span><span><strong style=\"color:#15807A;\">When:<\/strong> midday break, evening, when restless<\/span><\/div>\n<h2>Here&#8217;s how<\/h2>\n<ol style=\"line-height:1.75;padding-left:1.2em;\">\n<li style=\"margin-bottom:8px;\">Sit or lie down and close your eyes.<\/li>\n<li style=\"margin-bottom:8px;\">Move your attention slowly from your feet up to your head.<\/li>\n<li style=\"margin-bottom:8px;\">At each point just notice: tense or loose? Without having to change a thing.<\/li>\n<li style=\"margin-bottom:8px;\">Where you find tension, breathe into it once, consciously.<\/li>\n<li style=\"margin-bottom:8px;\">Finally, sense the whole body as one.<\/li>\n<\/ol>\n<p style=\"font-size:.86rem;color:#6B7375;margin-top:24px;\">A calm self-help exercise, no substitute for therapy. Leave out whatever doesn&#8217;t feel good.<\/p>","protected":false},"excerpt":{"rendered":"<p>Eine kurze Reise durch den K\u00f6rper, die Anspannung sichtbar und damit l\u00f6sbar macht. Kein Ziel au\u00dfer Wahrnehmen. Dauer: 5 MinutenWann: Mittagspause, abends, bei k\u00f6rperlicher Unruhe So geht&#8217;s Setz oder leg dich hin und schlie\u00dfe die Augen. Lenke die Aufmerksamkeit langsam von den F\u00fc\u00dfen aufw\u00e4rts bis zum Kopf. Bemerke an jeder Stelle nur: angespannt oder locker? [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","citadela-item-category":[8],"citadela-item-location":[],"class_list":["post-416","citadela-item","type-citadela-item","status-publish","hentry","citadela-item-category-ruhe-stress"],"_links":{"self":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item\/416","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item"}],"about":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/types\/citadela-item"}],"replies":[{"embeddable":true,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/comments?post=416"}],"version-history":[{"count":0,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item\/416\/revisions"}],"wp:attachment":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/media?parent=416"}],"wp:term":[{"taxonomy":"citadela-item-category","embeddable":true,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item-category?post=416"},{"taxonomy":"citadela-item-location","embeddable":true,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item-location?post=416"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}