Find a comfortable position,
Either sitting or lying down.
Allow your body to settle,
Releasing any unnecessary tension.
You might gently close your eyes or keep a soft,
Unfocused gaze.
Take a slow,
Deep breath in,
Feeling your belly rise,
And a slow breath out,
Noticing the gentle pull.
One more breath like that,
In and out.
Two.
Now,
Bring your awareness to your feet.
Notice any sensations present,
Perhaps the feeling of your socks,
The temperature against your skin,
Or simply a sense of contact with the surface below.
Gently scan your awareness up through your ankles,
Your lower legs,
Noticing any feelings of lightness,
Heaviness,
Tingling,
Or stillness.
Continue to your knees,
And then up through your thighs,
Paying attention to any sensations without judgment,
Simply observing what is present.
Shift your attention to your hips and pelvis,
Noticing how they connect with the surface supporting you.
Move your awareness up through your abdomen and chest,
Noticing the gentle rise and fall with your breath.
Allow your shoulders to soften.
Bring your attention to your hands.
Notice any sensations in your palms,
Your fingers,
The back of your hands,
Perhaps a subtle pulsing warmth or coolness.
Scan your awareness up through your wrists and forearms to your elbows,
And continue your scanning,
And move up through your upper arms to your shoulders,
Noticing any holding or tension,
And allowing it to soften if possible.
Bring your awareness to your neck and throat,
Noticing any sensations of tightness or openness.
Finally,
Bring your attention to your head.
Notice your jaw,
Allowing it to relax.
Feel your cheeks,
Your eyes softening in their sockets,
Your forehead smooth.
Be aware of the crown of your head.
Now,
Expand your awareness to include your whole body,
From the tips of your toes to the top of your head.
Notice the body as a whole,
Sensing the overall feeling of being present in this moment.
Allow yourself to rest here for these final moments,
Simply being with your body just as it is.
When you are ready,
You can gently deepen your breath.
Begin to bring some subtle movement to your fingers and toes.
Slowly and gently,
You can open your eyes,
Carrying the sense of gentle awareness with you as you move through the rest of your day.
Namaste.
