Find a comfortable seated or standing position or lie down with head support.
Allow your body to relax and release tension.
When ready,
Close your eyes and focus on your breath.
Take long,
Slow,
Deep breaths.
Inhale through your nose,
Feeling your belly expand.
Exhale through your nose or mouth.
Settle into a natural rhythm.
Bring your attention down to your feet.
Start observing any sensations here.
Perhaps warmth,
Tingling,
Numbness,
Or nothing at all.
That's perfectly fine.
You can wiggle your toes a little inside your shoes or socks and feel your feet just as they are.
Imagine breathing energy into your feet as you inhale.
Exhale any tension.
If your mind wanders,
Gently escort it back to your feet.
When you're ready to move on,
Allow your feet to dissolve in your mind.
Shift your focus to your ankles,
Calves,
Knees,
And thighs.
Pay attention to any sensations arising in your legs.
Maybe you notice some tingling or pulsing,
Temperature changes,
Points of contact with the floor or chair.
Just observe with an open,
Curious mind without needing to change anything.
When you feel ready to transition,
Go ahead and let the focus on your legs fade.
Bring your awareness now into your lower back and pelvic region.
Feel any sensations here.
Is there any stiffness or tension to release?
Warmth,
Tingling,
Throbbing,
The rise and fall of breathing?
Accept any sensations you discover just as they are.
Slowly move your attention up into your mid and upper back now.
Feel into the points of contact,
Like your back against a chair.
Subtle movements caused by breathing.
Any areas holding tightness.
With each exhale,
You can imagine letting go of that tension,
Allowing your breath to relax your back muscles.
Shift your focus next to your stomach.
You might notice emptiness or fullness,
A feeling of clothing,
Warmth,
Digestion,
Or other activity.
Just observe with neutral,
Non-judging awareness.
Now let's bring awareness to your chest.
You may become aware of your steady heartbeat,
The chest rising with each inhale and falling with each exhale.
If your mind begins to wander,
Gently notice this without judgment and bring it back to noticing the sensations in your chest.
Notice how all sensations shift and change moment to moment.
Observe how no sensation is permanent.
That's okay.
Just let them come and go.
When you're ready,
Guide your focus now down into your hands and arms.
Pay attention to any sensations in your fingers,
Palms,
The back of your hands,
And wrists.
You can even imagine your breath flowing in and out through your fingertips if you'd like.
Shift your mind between your left arm and your right arm.
You might notice a slight difference in sensations.
No need to judge this.
As you exhale,
You may experience the arms soften and release tension.
Now bring your attention to your neck,
Shoulders,
And throat.
We often hold tension here,
So as you breathe in,
Imagine the breath dissolving any knots or tightness.
Notice any sensations here.
Whatever you feel,
It's all okay.
With each exhale,
Consciously relax your neck and shoulders even more.
Finally,
Take a moment now to feel your whole body at once,
From the top of your head down to your feet.
Allow your entire being to relax into the surface below you.
Tune into the gentle rhythm of the breath as it moves through your body.
When you feel ready to end your practice,
Gently open your eyes and come back to your surroundings.
Notice how your body feels now compared with the beginning.
See if you can carry that sense of relaxation and mindfulness with you as you transition to the next moments of your day.
