The following is a short body awareness exercise.
Find a quiet place to practice.
Preferably away from distractions and ensure you turn off any electronic devices.
If you have space to lay down,
Please lie down and take your legs and arms out wide.
If you prefer to sit in a comfortable seated position,
This is also okay.
Get any last-minute adjustments or movement out of your position.
Now try and focus on the parts of the body as I name them.
Notice if there's any tension or holding in the body or the mind.
And if you're allowing,
Let go.
Create no struggle around the exercise or force anything to happen.
Now bring your awareness to your big toes.
Second toes,
Third toes,
Fourth toes,
And pinky toes.
Release any tension in the soles of your feet,
In the top of your feet.
Your Achilles tendons and ankles.
Your calves,
Knees,
And shins.
Release any tension in the groin,
Quads,
Hip flexors.
Glutes and hamstrings.
Release any tension in the whole lower limb.
Track your awareness from your lower back to mid-back.
Release any tension in the back of the shoulder blades and the shoulders.
The muscles in the back of the neck.
And feel the weight of the back of the head on the mat.
The crown of the head.
The forehead.
Your eyebrows and eyes.
Your cheeks,
Lips,
And chin.
Release any tension from your jaw.
And drop all the expression from your face.
The muscles in the front of the neck,
In the front of the shoulders.
Your biceps and triceps.
Your elbows,
Forearms,
And wrists.
And the back of the hands and the palm of the hands.
Your pinky fingers,
Ring fingers,
Middle fingers,
Index fingers,
And thumbs.
Bring your awareness to your lower abdomen,
Upper abdomen,
The center of the chest,
The pit of the throat,
And that space between your eyebrows,
Your mind's eye.
Let go of any tension or holding in the body or the mind.
And now gently open your eyes.
Take your time before you come back to a seated position.
You may wish to meditate or journal so that you can sit with,
Examine,
And integrate your experience before re-engaging in day-to-day activity.
Namaste.
