Let us just start by closing our eyes and get comfortable and put your hands next to your body or on your lap and just start breathing in and out through your nose and take a deep breath in through your nose and the exhale out through your mouth in through the nose and out through the mouth one more time in through the nose and out through the mouth and now we're going to scan our bodies we're starting at the top of our heads scanning the surface of your head moving down over your face and ears coming down to your jaw down to your neck and throat to your shoulders and both arms down to your elbows and also the chest moving down to your belly and your lower arms your pelvic area your wrists and your hands and thighs feeling the surface of your knees the surface of your calves your ankles and into your feet and we scan now the inside of our bodies so scan inside your feet so scan inside your feet scan inside your ankles your calves inside your knees inside your thighs and inside your hands and wrists and the pelvic area inside the lower arms and your belly inside of your elbows,
Upper arms and chest inside our shoulders inside our neck and throat inside our jaw inside of our heads the face and the ears and inside the whole head all the way up to the top of the head and now you scan the outside of your body the field surrounding your head the field surrounding your face and outside of your ears the field outside of your jaw and your neck and throat the field outside your shoulders and upper arms and chest and elbows outside the stomach and lower arms pelvic area wrists and hands and outside of the thighs outside of the knees and scan the area outside of your calves outside of your ankles and outside of the feet and if it's now time for you to go to sleep then just go to sleep
