Begin by bringing your awareness to your breath.
Noticing your breath and allowing your own normal breath cycle.
Sensing the rise and fall with the breath in your abdomen and your chest.
And checking into your body and your mind,
Just seeing what thoughts are there,
What sensations are there,
And letting it be just as it is and letting yourself be just as you are.
Feeling the weight of your body and the shape of your body.
And on the next in breath,
Bring your attention to your feet.
And begin to notice any sensations in your feet and sensations maybe touch,
Pressure,
Temperature,
Lightness.
And it is not a problem if you do not notice any sensations for this exercise.
It's more to notice if you have sensations,
It's not to create them.
Noticing how your feet are on the floor.
And perhaps feeling the ground,
The ground supporting your feet.
And now on the next out breath,
Move your attention to your lower legs.
And what is here to feel,
Touch,
Temperature,
Fabric against the skin.
You can imagine breathing all the way down into your legs.
And you can imagine that your breath shines a light,
A spotlight of attention.
And moving your awareness to your knees,
And to your upper legs.
And then when you're ready,
Moving your awareness to your hips and your buttocks,
Into your belly and sensing how the breath moves the belly,
Slight expansion on the inhale and slight falling away on the exhale.
And you may soften the belly,
You're feeling any tension there.
And moving your attention once again to your lower back and your middle back.
And now to your chest,
Noticing the subtle movements with the breath and the chest.
Now to your upper back and your shoulders,
Sensing how the breath moves your shoulders.
Now move your awareness all the way down your arms to your hands.
And how are your hands,
Your position?
Do they feel comfortable?
Are they touching each other?
And it's always okay to adjust your posture,
Your position at any time to feel more grounded in your body and to feel more comfortable.
Now moving your awareness to your lower and upper arms.
And now to your neck and your throat and softening your jaw and moving to your face,
Softening your eyes.
And you may notice what your expression is,
Feeling your expression on your face from within.
And now to the top of your head.
And now when you're ready,
Sensing from the top of your head all the way down to your feet,
Allowing and noticing any sensations that are here,
Experiencing it as just the way it is.
And imagine breathing in all the way down to your feet and back up and out again,
Accepting and allowing any sensations,
Any thoughts or feelings.
And now to judge but with kindness to self.
