Let's begin by finding a comfortable position,
Settling into your body.
You can close your eyes or lower your gaze to minimize visual distraction.
Allowing your spine to lift,
Your back straight,
Your shoulders low and soft.
Breathing naturally and noticing the experience of breathing.
Noticing your sensations as you breathe.
Bringing your attention to your whole body.
Noticing the weight of your body on your chair or any surface you're on.
And then noticing your body responding to your breathing.
Your chest and belly expanding and contracting.
Noticing any other parts of your body slowly moving to the rhythm of your breathing.
Noticing any sensations.
Now bringing your attention to the top of your head.
Noticing any sensations there.
Noticing the sides of your head,
The back of your head,
And through your face,
From your forehead,
To your brows and around your eyes,
To your face.
Noticing the muscles around your mouth,
Around your jaw.
Letting the muscles around your face be soft.
Breathing in and out.
Noticing your neck,
Around your neck,
And your throat.
Notice with a gentle open awareness.
Moving on to your shoulders.
Noticing your left upper arm,
Your elbow,
Your forearm,
Your wrist,
Your palm,
And fingers.
Moving to your right upper arm,
Your elbow,
Your forearm,
Your wrist,
Your hand,
Your palm and fingers.
Are you noticing any sensations of clothing against your skin or the air on your skin?
Continuing to breathing in and out.
Now bringing your attention to your chest.
Feeling the rise and fall as you breathe.
And any sensations around your chest.
Moving to your stomach.
Noticing if there's any tension or tightness,
Or if it's soft and relaxed.
Noticing the upper back,
Around your shoulder blades,
And your lower back.
Any sensations there.
Moving to the area around your waist,
All around your waist.
Moving to your hips,
Maybe where it's supporting you on your chair.
Moving on to your thighs.
Noticing first your left thigh,
Your left knee,
Your calf,
And shin,
Your ankle,
And then to your feet,
Your toes.
Moving to your right thigh,
Your right knee,
Your calf,
Your shin,
Your ankle,
Your foot,
Your toes.
Noticing sensations of your feet,
Maybe on the ground.
Noticing the feeling of weight,
Of gravity.
Any sense of temperature.
Continuing breathing in and out.
Now noticing your whole body from the top of your head,
All the way down to your toes.
And staying with this sense of whole body for a few more breaths.
Now coming back to focusing on your breathing.
And now getting ready to close this practice by taking a deep breath in and a slow breath out.
And now taking a deep breath in and a slow breath out.
You can open your eyes.
