Take a moment to find a comfortable position,
Either sitting or lying down.
Gently close your eyes and start by taking a few deep breaths.
Bringing awareness now to the toes on the left foot.
Being aware of the big left toe and the smaller toes.
Noticing any sensations you might be aware of in the toes.
Whether they feel warm or cool.
And expanding awareness now to the ball of the foot.
To the heel,
To the top of the foot.
Being aware of the whole left foot.
Just noticing any sensations that might be there in the foot.
Any tingling,
Any warmth,
Any sense of energy moving in the foot.
There might be pleasant sensations,
Unpleasant or neutral.
And allowing awareness now to move to the ankle.
And expanding to include the lower left leg,
The shin and the calf.
The knee and the thigh.
And expanding your awareness to include a sense of the whole left leg.
Does it feel heavy or light?
What can you notice in contact with the left leg right now?
Can you notice a very subtle sense of energy moving in the leg?
What do you notice now in the leg?
And bringing awareness now to the toes on the right foot.
If you don't move the toes,
How do you know that they are there?
Can you have a sense of the toes from the inside?
And allowing your awareness to expand to include the ball of the right foot,
The sole of the foot,
The heel and the top of the foot.
What sensations do you notice in the foot now?
And allowing your awareness to move to the right ankle and into the lower right leg,
The calf and the shin,
The knee and the thigh.
What sensations can you notice in the right leg?
Is there any sense of warmth or cool?
Tingling,
Pressure.
What can you notice in the right leg now?
And allowing the awareness to come now to the belly.
Noticing the gentle rise and fall of the belly as the body breathes.
Letting the belly expand on the in-breath and contract again with the out-breath.
Noticing the gentle rise and fall of the belly as the body breathes.
Noticing any sensations that might be there in the belly now.
And allowing the awareness to move to the chest.
Noticing any sensations there in the chest.
Whether there's a sense of tightness or heaviness or openness,
Does it feel light?
What is it like in the chest right now?
And moving awareness up to the right shoulder.
Noticing any sensations there,
Whether they're pleasant or unpleasant.
If there's any tightness or tension in the right shoulder.
Just without judgement,
Acknowledging what sensations might be present in the right shoulder right now.
And just breathing into those sensations.
And allowing awareness to come to the left shoulder.
Again noticing any sensations that might be there.
Without judgement,
Just acknowledging,
Allowing and breathing into that left shoulder.
Moving awareness now to the neck,
Becoming aware of the back of the neck,
The front of the neck.
Inside the neck,
What can you notice?
Allowing awareness to come to the jaw.
Noticing if there's any holding tightness or tension there in the jaw.
Seeing if any of that can be let go.
Noticing the tongue,
Allowing the tongue to soften gently.
And moving awareness to the nostrils.
Seeing the air gently moving in and out through the nostrils.
You might notice it's slightly cooler on the in breath.
And warmer on the out breath as you breathe.
Bringing awareness to the eyes,
Having a sense of them softening.
Allowing the forehead and any tension that might be there.
Allowing the forehead to soften gently.
And bringing awareness now to the scalp,
The top of the head.
Noticing any sensations there.
And now allowing your awareness to expand to include the whole body.
From the top of the head all the way down the body to the toes.
Being aware of the whole body now.
Noticing any sensations.
Noticing if the body feels heavy or light.
If there's a sense of openness or expansion.
Tingling energy moving.
What can you notice now in your body?
And just allowing yourself to notice your breathing for a few more moments.
Breathing in the gentle rhythm of the breath for as long as feels right for you.
Taking your time here for as long as you need.
And whenever you feel ready to gently open your eyes.
