Begin by sitting upright or you can lie down if you prefer,
Eyes either open or closed.
Make sure your body is positioned symmetrically with your hands on your lap or by your sides.
If you're lying down,
Have your hands facing upwards.
Adjust your position so you can be deeply still for a while and begin settling into your practice by taking a few slow deep breaths in through your nose and out through your nose or mouth,
Whichever feels comfortable to you.
Let your breath settle back into its natural rhythm and follow your breathing.
There's no need to change the rate or depth of your breathing in any way.
Let yourself breathe normally and notice the gentle movement and sensation in your body as you breathe.
Feel your body relax into the chair or the floor or whatever is supporting you.
There's no need to tense in any way.
Just relax.
Now bring your attention to your feet.
One at a time or both together,
Whichever you prefer.
Notice any sensations in your feet.
Avoid judging the sensations as either good or bad,
Right or wrong.
Just notice the sensations.
Then allow both feet to soften and relax.
Feel your toes relax.
The back of your feet relax.
Soles of the feet.
Let both feet soften and relax.
Nothing to do.
Nowhere to go.
Just soften and relax your feet.
Now shift your attention to your legs.
Feel into your ankles first and let your ankles relax.
Soften.
Then relax and soften your calves.
Relax your knees and your thighs.
Gently relaxing and softening both legs.
Nothing to do.
Just being here with your body.
If your attention wanders,
Gently bring it back to your legs or to your breath.
Soften and relax.
Nothing to achieve.
Just here now.
Relaxed.
Now shift your attention into your hips,
Into your abdomen,
Your lower back,
Your upper back,
Your chest.
Notice any sensations deep inside or those on the surface.
Avoid judging what you can feel and simply allow the sensations to be there.
In taking your time,
Allow your hips to soften and relax.
Allow your abdomen and your chest to soften and relax.
Let your lower back and your upper back soften and relax.
Notice the breath as you continue to allow your entire torso to soften and relax.
Feeling at ease.
Now shift your attention to your arms and your hands and notice any sensations there.
Just notice.
Allow your fingers to soften and relax.
Your hands to soften and relax.
Do the same with your wrists,
Your forearms,
Your upper arms.
Relax and soften both arms.
And then expand your awareness to include your breathing.
Imagine you're breathing in through your fingertips and out through your fingertips.
Now shift your attention to your shoulders,
Up into your neck,
Head and face.
Allow your neck to soften and let your shoulders release,
Soften and relax.
Deliberately soften all the muscles in your neck and shoulders.
And then relax your face and your entire head.
Soften and relax your forehead.
Soften behind your eyes.
Let your cheeks soften and relax.
Notice if there's any tension in your jaw and let your jaw soften and relax.
Allow your tongue to soften in your mouth.
Now expand your awareness to your entire body.
Let your entire body soften and relax and notice the flow of your breath,
Breathing in and breathing out.
As we come to the end of this practice,
Begin to notice the sounds around you and open your eyes if you've had them shut.
Before doing anything else,
Take a moment to notice how you feel.
