Take a comfortable position,
Seated,
Standing,
Or lying down.
Settle into your pose and commit to being still.
Bring your attention to the top of your head and feel whatever you feel,
Even if it's the absence of sensation.
Notice the size of your head and your ears.
Very slowly,
Draw your attention to the front of your face.
Feel your forehead,
Eyes,
Nose,
And mouth.
Feel your cheeks,
Your jaw.
Let your attention wrap around to the back of your neck and notice what you feel there.
Tension,
Spaciousness.
Move your awareness down to your shoulders,
The upper arms,
Your elbows,
Your forearms.
Feel the palms of your hands,
The backs of your hands,
The shoulders,
The shoulders,
The shoulders.
Feel the palms of your hands,
The backs of your hands,
Your fingers,
And your fingertips.
Slowly climb back up your arms to your throat.
What do you feel there?
Move your awareness down to your chest.
Feel this whole area,
Your rib cage,
Sternum,
Abdomen,
You're not looking for anything in particular.
You're simply being open to whatever might be there.
Bring your attention back to your neck and begin to feel your upper back,
Mid back,
Lower back.
You may feel areas of tightness,
Tingling,
Vibrations,
Warmth,
Cold,
Spaciousness.
Settle your awareness into the pelvis now.
The front,
Back,
Sides,
Where your hip bones are,
Even your pelvic floor.
Slowly move your attention down your legs.
Feel your thighs,
Knees,
Calves,
Shin bones,
Ankles.
Feel your feet,
The tops of your feet,
And the soles of your feet.
Now feel your entire body all at once.
Try to come back to your body as many times as you can remember throughout the day.
Thank you.
