Make yourself comfortable either sitting in a chair or lying on your back on the floor on a mat or on your bed and close your eyes or soften your gaze.
Spending a few moments tuning into your body and breath,
Bringing your awareness first to the points of contact your body makes with the surface beneath you,
Noticing the pressure between your feet and legs as they make contact.
Tuning into your breath,
Noticing the rise and fall in your body,
Allowing your body to breathe itself.
Setting an intention now for the rest of the practice to direct your attention as best you can to your different body parts.
Starting now by directing your attention to your left foot,
Bringing awareness to the toes on your left foot.
Moving your focus to the rest of your left foot and the left ankle.
If your mind wanders into thought at any point during this practice,
Notice where it went then gently return to the body part we're focusing on.
Moving your attention upwards now to your calf and shin,
Knee and thigh.
Directing your attention to take in the whole left leg and foot.
Noticing any sensations here,
Tingling,
Warmth,
Pressure or simply the presence of your left leg,
Knowing it's there.
On your next breath in,
Feel or imagine the breath entering your body and traveling all the way down to your left leg,
Foot and toes and on your breath out,
Seeing if you can release any tightness or tension or discomfort as your breath travels back through your toes,
Foot,
Leg and out of your body.
Repeating this a few times,
Breathing in,
Imagining your breath traveling down your left leg,
Breathing out,
Releasing any tension or tightness in this area.
On your next breath out,
Letting go of awareness of the left leg now and directing your attention to your right foot.
Bringing awareness to the toes on your right foot.
Moving your focus to the rest of your right foot and the right ankle.
Moving your attention upwards now to your calf,
Shin,
Knee and thigh.
Directing your attention to take in the whole right leg and foot.
Noticing any sensations or simply acknowledging this area,
Aware of your right leg.
On your next breath in,
Again imagining the breath entering your body and traveling all the way down to your right leg,
Foot and toes.
Breathing into this area and on your breath out,
Seeing if you can release any tightness or tension in the right toes,
Foot and toes.
On your next breath out,
Let go of awareness of your right leg and directing your attention to your hips,
Pelvic area,
Sitting bone and your back.
On your next breath out,
Let go of awareness of your right leg and directing your attention to your hips,
Pelvic area,
Sitting bones and buttocks.
Noticing any sensations here or simply acknowledging their presence.
Sometimes there aren't any sensations to notice and that's fine.
Acknowledging this is becoming aware of your experience.
Again,
Seeing if you can breathe into this area,
The hips,
Pelvic area,
Sitting bones and buttocks.
Bringing all of your attention to it as you breathe in and letting go of any tension,
Discomfort,
Tightness as you breathe out.
And on your next breath out,
Letting go of this area completely and directing your attention to your stomach,
Chest,
Rib cage,
Your shoulders and neck.
Your lower back,
Your upper back and your spine.
Feeling this area,
Noticing any sensations or simply holding your attention here,
Acknowledging this area.
Breathing into your torso area now,
Bringing all of your attention with it as your breath travels down to your chest and stomach and letting go of any tension as you breathe out.
On your next breath out,
Let go of the torso area completely and directing your attention to your left fingers,
Your left thumb,
Palm,
The back of your left hand and knuckles,
Your wrist,
Forearm and upper arm.
Feeling your whole left arm and hand.
And when you're ready,
Breathing into your left arm,
Imagining it travelling all the way down your arm to your left fingers and thumb.
And releasing any tension as you breathe out.
Breathing in and out of this area a few times.
And on your next breath out,
Letting go of your left arm and hand and directing your attention to your right fingers and thumb,
Palm,
Back of your hand and knuckles,
Your right wrist,
Forearm,
Upper arm.
Feeling the whole right arm and hand.
Breathing into your right arm when you're ready,
Imagining it travelling all the way down to your right hand and releasing as you breathe out.
And on your next breath out,
Let go of your right arm completely and directing your attention to your face,
Cheeks,
Nose,
Eyes and moving to your forehead,
Temples,
The back of your head,
Crown of your head.
Noticing any sensations in the whole of your head and face.
Letting go of the head and face on your next breath out and seeing if you can breathe into your whole body now that we've scanned the whole body.
Imagining your breath reaching every part.
Resting your attention now and starting to stretch gently.
And when you're ready,
Open your eyes or refocus your gaze.
If you're lying on the floor,
Take your time as you get up.
Moving slowly.
