Find a comfortable position lying down on your back or seated,
Rest your awareness on your right thumb 1,
Second finger 2,
Third 3,
4,
5,
Whole hand 1,
2,
3,
4,
5,
Walking up from the wrist,
Right wrist to the right elbow 1,
2,
3,
4,
5,
Elbow to right shoulder 1,
2,
3,
4,
5,
Feel your whole right arm 1,
2,
3,
4,
5,
Right armpit down to the right lower rib 1,
2,
3,
4,
5,
Lower rib to the right hip 2,
3,
4,
5,
Tracing down the right hip down the right knee 2,
3,
4,
5,
Down the shin to the ankle,
To the right big toe 1,
To the second toe 2,
3,
4,
5,
Your whole right leg 1,
2,
3,
4,
5,
Whole right side of the body 1,
2,
3,
4,
5,
Left side of the head 1,
2,
3,
4,
5,
Left side of the head,
Right side of the body,
Relax.
Left thumb 1,
Second finger 2,
3,
4,
5,
Whole left hand 1,
2,
3,
4,
5,
Left wrist to left elbow,
Whole arm on the left side 1,
2,
3,
4,
5,
Left armpit to left lower rib 1,
2,
3,
4,
5,
Lower rib to left hip,
Left hip tracing down the hip to the left knee 2,
3,
4,
5,
Left knee down to the left ankle,
Left foot,
Left big toe 1,
Left second toe 2,
3,
5,
Whole left leg,
Whole left side of the body,
Whole left side of the body,
Right side of the head,
The whole body,
The whole body.
I am loving awareness.
I am loving awareness.
I am loving
