Body-Scan Presence Drill

8 min lying down, moving attention through the body, returning without judgment each time it wanders.

Difficulty 1 of 51.5 METs · Light

Equipment

Mat

Muscle groups worked

Core

What it buys you

Attention that stays in the body instead of watching from outside. Practising the return is the whole skill.

Capacity trained

Mentality. Attentional control, arousal regulation and confidence under load. Trains calm presence without adding performance pressure.

Train it · The Quiet Mind Block Test your limiter

Energy

Modelled kilocalories

Modelled energy cost for Body-Scan Presence Drill at 10, 20, 30 and 45 minutes for both reference bodies
Reference body	10 min	20 min	30 min	45 min
Male reference · 82 kg	22 kcal	43 kcal	65 kcal	97 kcal
Female reference · 68 kg	18 kcal	36 kcal	54 kcal	80 kcal

Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.

kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)

Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.

Cross-reference

Positions this workout helps · 38

It serves Supine Base, Side-Lying and Seated. Every position in those families is listed below, hardest first.

Honest framing

Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.