Make yourself comfortable lying down on a bed or on the floor.
You might want a pillow for your head and you can put one just under your knees as well if that's comfortable.
So lying with your hands by your sides and your feet falling away,
Taking a nice deep breath in,
Breathing out and gently closing your eyes,
Beginning by noticing those contact points where your body meets the surface that you're sitting on.
Now,
Shifting your attention to your head,
Feeling the weight of your head on the ground and noticing any sensations in and around your head,
Scanning over to your face,
Noticing your cheeks,
Your eyes,
Your eyebrows,
Your ears,
Noticing any sensations in your lips and relaxing your face,
Then moving down to your neck,
Noticing if there's any tension there and just allow it to relax a little bit,
Relaxing your neck.
Now,
Shifting down to your chest and rib cage,
Noticing any and every sensation there and down to your belly,
Your abdomen,
Maybe feeling your belly rising and falling as you breathe.
Then shifting your attention round to your lower back,
Again noticing any sensations,
Maybe a bit of tension or tightness and you can relax your lower back if you need to.
And if you want to,
You can imagine breathing all the way down into your lower back,
Imagine breathing into it,
Then breathing out and allowing it to soften and release,
Then moving your attention up to your upper back,
Your shoulder blades,
Round to your shoulders and then becoming aware of what you notice in the whole of your upper back and shoulders,
Holding this area in a wide spacious awareness.
Then moving round to your upper arms,
Maybe moving your attention round and feeling deeper and deeper inside your upper arms,
Going down to your forearms,
Moving your attention to your wrists and your hands,
Noticing any sensations there,
Any tingling,
Numbness,
Warmth or coolness,
Our hands can often be a place of aliveness,
But if you don't notice anything,
That's ok too,
Just becoming aware of the lack of sensation.
Then shifting down to your fingertips and across to your groin area,
Your hips,
Your thighs,
Moving round,
Getting a sense of your buttocks resting on the floor and moving down to your upper legs,
Your thighs,
Down to your knees,
Lower legs,
Calf muscles and finally down to your feet,
Noticing every and any sensation in your feet and taking another deep breath in,
Imagine breathing all the way down your body,
Into your feet and breathing back out again,
And then shifting your awareness to a sense of your whole body lying here,
Just breathing,
And spending a moment now,
Just being in presence with your whole body,
Noticing how it feels having spent this time exploring different parts of your body,
And now take another deep breath in,
Breathing out and gently open your eyes as we end this meditation.
