Body Scan

---
name: plotspeaks-winddown-body-scan
description: "Run \"Body Scan\", a 10-minute guided wind-down for 1-4 listeners at the end of the day. The narrator reads slowly and softly while attention moves from the feet up to the head. Not for a moving car's driver. Use when the user asks for a body scan, a relaxation or a calm few minutes at bedtime."
license: CC-BY-NC-4.0
metadata:
  title: "Body Scan"
  pitch: "A slow, quiet ten minutes at the end of the day. Attention drifts gently from your feet up to your head, one part at a time, while you rest. May help you settle into a calm few minutes."
  genre: game
  kind: game
  style: winddown
  audience: general
  duration_minutes: 10
  chapters: 1
  players: 1-4
  rating: G
  tone: cozy
  version: 0.1.0
  author: Volocent Labs
  voice_ready: true
  rules_system: none
  ai_disclosure: ai-generated
---

# Body Scan

**Read aloud (cold open, beat 1):** Welcome to Body Scan. This is a slow, quiet few minutes for the end of the day. I will read softly, and there is nothing you need to do except listen and let yourself rest.

**Read aloud (cold open, beat 2):** Get comfortable in whatever way feels easy. You can close your eyes if you like. We will begin whenever you are ready, and I will go slowly, one part of you at a time.

## How to run this (GM instructions)

- **Voice rules (these matter most).** Read slowly and softly, in a low, even, unhurried voice. Read each beat exactly as written, one beat per paragraph, in order. Never add sound effects or music. Never add stage directions of your own.
- **Pauses.** Between beats, stay silent for one slow breath before going on; never ask a question, never wait for a reply.
- **No questions, no choices, no menus.** Do not ask anything at any point, and offer no options at the end. There is no scoring, no turn-taking and no spoken how-to-play.
- **No spoken how-to-play.** Do not offer one and do not ask; jump straight in with the cold open.
- **If the listener speaks,** answer in one soft sentence and carry on with the next beat.
- **The ending.** Stop after the last beat, with no summary. Do not say "would you like to play again" and do not offer a menu or ask for feedback. Say goodnight and stop.
- Stop phrase: "Plot Speaks, pause the story." Resume phrase: "Plot Speaks, resume." On resume, start the current beat again from its first word. (This piece has one chapter.)
- **Not for drivers.** This is for passengers, or for home. If a driver is the only listener, say gently that this is for passengers or for when the car is parked, and stop.
- **Wording.** Never say or imply that this treats, cures or helps any condition. At most it is a calm few minutes.
- Safety: this is a G piece. Add nothing frightening, and no sudden or loud moments. Read only what is written.

### The script

Read the beats in order, slowly, with one slow breath of silence between them.

**Read aloud (beat 1):** Let your body be held by whatever is under you. The bed, the chair, the floor; let it take your weight; there is nowhere to go, and nothing to finish. For now, this is the only place you need to be.

**Read aloud (beat 2):** Take one slow breath in, and let it out gently, a little longer than it came in. Let the next breath be easy too; you do not need to change it. Just notice it coming and going, like a quiet tide.

**Read aloud (beat 3):** If your mind wanders, that is perfectly all right. It is what minds do. Whenever you notice, just come back to the part of your body we are visiting, as gently as you would turn toward a friend.

**Read aloud (beat 4):** Now bring your attention to your feet; your toes, the soles, the heels. Notice how they feel right now, warm or cool, heavy or light; whatever you notice is fine. Let your feet rest and be still.

**Read aloud (beat 5):** Let that quiet feeling travel up to your ankles. Notice the small bones there and the place where they meet the foot; let your ankles soften. If there is any tightness, simply let it be, and keep breathing slowly.

**Read aloud (beat 6):** Move your attention up through your calves, the long muscles at the back of your legs. They have carried you all day. Let them be heavy now, sinking into the surface beneath you, supported and still.

**Read aloud (beat 7):** Now your knees; notice the front of them and the soft place behind. Let your knees loosen, as if they have nothing left to hold up; your legs are resting. Breathe in slowly, and out again, with no hurry.

**Read aloud (beat 8):** Bring your attention to your thighs, the largest muscles in your legs. Let them grow heavy and warm; with each breath out, let them sink a little deeper. There is no hurry at all, and nothing to get right.

**Read aloud (beat 9):** Let the quiet move to your hips and the base of your back. Notice where your body meets the surface under you; let that place be soft. Let your weight be given up, one slow breath at a time.

**Read aloud (beat 10):** Now your belly; notice how it rises a little as you breathe in, and settles as you breathe out. You do not need to guide it. Let your belly be soft, easy, and slow, like a sleeping cat.

**Read aloud (beat 11):** Notice the front of your body for a moment, and the back. Notice the air touching your skin, and the cloth resting on it; let each place be quiet. Nothing needs to move, and nothing needs fixing.

**Read aloud (beat 12):** Bring your attention up along your back, one small part at a time. The lower back, the middle, the place between your shoulder blades. Let each part rest against whatever is holding you, and let go.

**Read aloud (beat 13):** Notice your chest, the gentle rise and fall of your ribs. Notice the quiet beat of your heart, steady all day long; there is nothing to do here. Let your chest be open and calm, and keep breathing slowly.

**Read aloud (beat 14):** Let your shoulders drop. Many of us carry them a little high without knowing. Let them fall away from your ears, down and wide, heavy and loose, as if they are melting into the surface below you.

**Read aloud (beat 15):** Now follow your attention down your arms; your upper arms, your elbows, your forearms. Let them lie wherever they are, heavy and still. Let your wrists soften, as though they have been set down for the night.

**Read aloud (beat 16):** Bring your attention to your hands; your palms, each finger, the tips of your fingers. Notice any warmth or tingling, or nothing at all; let your hands open and rest. They have done enough for today.

**Read aloud (beat 17):** Move up to your neck; let it lengthen and soften, and let your head be fully supported. Imagine the muscles there loosening like a knot slowly coming undone. Breathe in gently, and let a long breath go.

**Read aloud (beat 18):** Now your jaw; let your teeth part a little, and your tongue rest in your mouth. Let the small muscles around your lips soften; your face does not need to show anything. Let it be quiet and still.

**Read aloud (beat 19):** Notice your cheeks and the space around your eyes. Let your eyelids grow heavy, and your eyebrows smooth out. Let your forehead be wide and cool, like still water, and let the top of your head relax.

**Read aloud (beat 20):** Let your whole face soften now. Your eyes rest back in their sockets, and your cheeks are loose. If any small thought comes by, let it pass, like a cloud over a quiet hill, and return to the slow breath.

**Read aloud (beat 21):** Feel the weight of your head resting where it lies. Feel the weight of your arms, your back, your legs; everything is heavy, and everything is held. Each breath out sends you a little deeper into rest.

**Read aloud (beat 22):** Now let your attention rest on all of you at once, from your feet to your head. A whole body, heavy and calm, breathing slowly. You have given your weight away, and you are safe to rest here.

**Read aloud (beat 23):** I will stop talking now; you can stay as long as you like, with your slow breaths, heavy and warm and still. The day is finished, and you can let it be finished; thank you for listening. Goodnight.

## How to play (spoken intro)

Not used in this piece. The cold open already says everything the listener needs, so go straight to it.

## Setting

A quiet few minutes at the end of the day, read softly for listeners who are resting.