Find a comfortable posture,
Either sitting or lying down.
And now that you've established your seat,
Bringing attention to your breathing and feeling this natural biorhythm in your body,
Maybe in the abdomen or nostrils,
Or simply being aware of breath going into and out of your body.
Shifting your attention now to noticing your body in its entirety,
And the contact point,
Whether seated in a chair or on the floor,
Breathing in and out with this awareness.
Now focusing attention on your feet and maybe noticing whatever sensations that may be there.
Now moving the attention to your lower and upper legs,
Knees and knee joints,
Perhaps feeling sensations there or not.
If the mind wanders,
Simply acknowledge wandering mind and then come back to your moment by moment awareness.
Now focusing now on your stomach area,
If there is tension or tightness,
Letting it soften if you can,
Breathing in,
Breathing out.
Moving to shift your awareness to your hands and arms and shoulders,
If there's any unpleasant sensations,
Can you allow them to relax.
Moving now into your neck and throat,
Face,
Head,
Aware of this area in its entirety,
Softening your jaw if you can,
Letting your face and facial muscles just soften.
Moving now into whole body awareness,
Breathing in,
Breathing out,
Moment by moment.
And as we prepare to conclude,
Please congratulate yourself for doing this practice and directly contributing to your health and well-being.
