Make your way to a comfortable position.
You can either be seated or lying down,
Noticing whatever feels good in your body.
Gently bring your awareness to your breath.
Notice how it feels when you breathe in and how it feels when you breathe out.
Allowing your breath to move in and out of your body naturally.
And as you inhale,
Simply noticing that you're breathing in.
And as you exhale,
Simply noticing that you're breathing out.
Bring your awareness to the top of your head,
Forehead,
Eyes,
Temples,
Nose,
Cheeks,
Jaw,
Mouth,
Ears,
The back of your skull,
Invite your awareness into your throat,
Neck,
Shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
Allow awareness to fill your hands,
Fingers,
All the way to the tips of your fingers.
Gently bring your awareness back into your throat.
Move your awareness into your heart,
Chest,
Ribs,
Allow your awareness to fill your belly,
Hips,
Bring your awareness back up to your shoulders,
Upper back,
Mid back,
Lower back,
Lower back,
Lower back,
Lower back,
Lower back,
Lower back,
Mid back,
Low back,
Tailbone,
Glutes,
Thighs,
Knees,
Shins,
Calves,
Ankles,
Feet,
All the way to the tips of your toes.
Gently allow your awareness to fill your whole body.
Gently allow your awareness to fill your whole body.
If it feels good for you,
Bring your awareness back to your breath,
Connecting with the sensation as you inhale,
And feeling your exhale.
Gently bring your awareness to any sounds that you hear,
And instead of reaching out towards those sounds,
Gently letting the sound in your environment come to you.
Whenever you're ready,
Open your eyes,
And maybe just stay here for a moment or two,
Noticing how you feel.
