So find yourself in a comfortable position.
You can be seated or lying down.
Just let your eyes close gently.
Take a moment to let yourself arrive here in this moment,
Putting aside your day,
Putting aside your to-do list,
And really giving yourself permission to be here and to be doing this practice.
And we're going to do a body scan.
So each time I name a different part of your body,
Just bring your attention here and notice whatever sensation is in each part of your body.
Start with your mouth.
Sense your mouth,
The roof of your mouth,
The floor of your mouth,
The inside of your left cheek,
The inside of your right cheek,
Tongue,
Jaw,
Lips,
Nose,
Left nostril,
And left nostril,
Right nostril,
Both nostrils at the same time,
Eyes,
Left eye,
Right eye,
Both eyes at the same time,
Forehead,
The back of your neck,
The left side of your neck,
The right side of your neck.
Bring your attention down your left arm and focus on your left thumb,
Left index finger,
Middle finger,
Ring finger,
Little finger,
Palm of your left hand,
Top of your left hand,
Wrist,
Elbow,
Shoulder.
Sense down your right arm to your right thumb,
Right index finger,
Middle finger,
Ring finger,
Little finger,
Palm of your right hand,
Top of your right hand,
Wrist,
Elbow,
Shoulder.
Sense the front of your chest,
The sides of your chest,
The sides of your rib cage,
Left and right,
Upper back,
Lower back,
Sides of your waist,
Left and right,
Belly,
Left hip,
Thigh,
Left knee,
Foreleg,
Left ankle,
Left sole of your foot,
Left foot,
Left foot,
Left heel,
Toes,
Big toe,
Second toe,
Third,
Fourth and fifth,
Right hip,
Right thigh,
Knee,
Foreleg,
Ankle,
Sole of the right foot,
Toes,
Big toe,
Second toe,
Third,
Fourth and fifth,
Both feet and both legs at the same time.
And then feel your whole body,
Your whole body as sensation.
And as you're ready,
You can deepen your inhale and gently bring yourself back up to the room and back up to that wide awake,
Alert yet relaxed state of wakefulness.
