Begin by finding a comfortable position,
Seated,
Standing,
Or lying down.
Let your spine lengthen,
Your shoulders soften,
Your hands rest easily.
Close your eyes or let them stay half open with a relaxed gaze.
Take a slow,
Deep breath in through your nose.
Exhale gently through the mouth.
Feel your belly expand on the inhale and release with the exhale.
Allow your attention to turn inward.
Bring your awareness to your feet.
Notice their weight pressing into the floor or fabric beneath them.
What's the temperature here?
Is it warm or cool?
Can you sense any texture,
The fabric of your socks,
The smoothness of your skin?
Do you feel any pulsations?
Now,
Let the awareness travel up your ankles,
Calves,
Knees,
And thighs.
What sensations live here,
Heaviness,
Tingling,
Stillness,
Ease?
Notice how your breath moves through this part of your body and how the air feels as it enters and leaves.
Soften your attention into the hips,
Pelvic bowl,
And sacrum.
Where do you feel support or pressure?
Is there warmth or coolness?
Does this area feel grounded or spacious?
Do any colors come to you?
Just notice.
Now bring your focus to your belly.
Feel the movement with each breath,
Rising and falling,
Expanding and releasing.
Next,
Bring your breath into your chest.
Feel it widen as you inhale and gently sink as you exhale.
Can you sense your heartbeat or the subtle pulse beneath your ribs?
What temperature or texture do you feel here?
Soft fabric,
Moving air,
The lightness of breath.
Is there a sensation of movement?
Next,
Shift awareness to your hands and fingers.
Notice what they feel,
The air or the surface they might be resting on.
Do they feel warm or cool or light,
Stillness or a subtle pulsation?
Imagine the color or glow that best describes this sensation.
Move up through your wrists,
Forearms,
Elbows,
And shoulders.
Do you feel any movement as you breathe until you fall?
Allow your shoulders to soften as though melting away from your ears.
Now bring your attention to your neck and jaw.
What sensations live here?
Tightness,
Openness?
Is there any vibration?
Perhaps there's a noise that wants to be released.
Allow it.
Face and scalp.
Notice the temperature of the air on your skin,
The texture of hair.
Notice your eye sockets.
The tip of your nose to include the entire body from crown to soles.
Sense the overall weight,
Temperature,
And subtle movement of breath weaving through you.
Notice how the body feels as one field.
Textures blending,
Colors merging,
Rhythm steady.
Take a final deep breath in,
Filling the whole body with awareness.
Exhale slowly releasing.
