Place it comfortably and close your eyes.
Check that your back is straight,
But do not force it unnecessarily.
See if you can find that balance between relaxation and alertness.
Briefly check for any specific area of the body that might feel specially tense and use your exhalation to release some of that tension.
You may take a few deep breaths in and out and then come back to a natural,
Normal way of breathing through the nose.
Now let's take a few moments to pay attention to the breath.
The breath coming in and going out.
Just observe there is nothing else to do here.
Simply notice the breath coming in and the breath going out.
Let's bring our attention now to the top of the head,
The crown of the head.
Notice how this area feels.
See if you can notice any ordinary bodily sensation in this area.
It could be an itching sensation or a tingling sensation,
Maybe pressure,
Maybe some sort of vibration,
Any kind of tangible physical sensation that you might be feeling in that particular area at this particular moment.
We are not looking for any particular sensation.
Just remain aware and see what is naturally there.
Now move your attention down from the top of the head to the forehead and see what kind of sensations you find there.
Any sensations.
It could be pressure or heat or cold.
Anything that you might be feeling right now in the area of the forehead.
In the same way,
Keep moving your attention downwards to the nose,
The ears,
The back of the head.
See what kind of sensations you encounter as you keep scanning your body and just remain aware,
Non-judgmentally aware of any kind of sensations that you find along the way.
Keep slowly moving your attention down to the neck,
To both of your shoulders and from your shoulders to both of your arms until your fingertips.
Whatever sensations you find on your way,
Simply acknowledge them.
There's no need to name or label these sensations.
Notice them without reacting with aversion or craving towards them.
Keep scanning your body,
Your torso,
Your back.
Moving your attention slowly,
Mindfully,
See what type of sensations you can find around your face.
Down to your knees.
Just notice any sensation and then keep moving your attention down.
Down to your legs.
Down to your toes.
See if you can remain alert and balanced without reacting to these sensations.
These sensations could be pleasant or unpleasant.
Either way,
Just notice them,
Remaining balanced and non-judgmental.
And again,
Move your attention to the top of your head and slowly move down,
Scanning your whole body,
Noticing any sensations you might find along the way.
Balanced and mindfully,
Move your attention from the top of your head down to the tips of your toes.
You can now move your attention to the top of your head.
In the same way,
You can also move up from the tips of your toes up to the top of your head,
Slowly and mindfully.
Now,
Let's come back to the breath for a few moments.
You may take now a couple of deep breaths if you feel like.
And then gently open your eyes.
