Finding a comfortable seated position or lying down.
Taking a deep breath in and closing your eyes.
Allowing your breath to nourish you as you breathe in.
And to carry with it any burdens or any tension that you're holding as you breathe out.
Breathing in nourishment.
Breathing out tension.
As you do this just allowing your body to relax and to become heavy and still.
Imagine that there is a band of light encircling the top of your head like a halo.
Become aware of any physical sensations that you can feel beneath this band of light.
Notice if there's an itching or tingling sensation at the top of your head.
And as the band moves down onto your face become aware of any physical sensations as it scans past your forehead,
Your nose,
Ears,
Mouth and jaw.
Band of light moving down your neck.
Moving down past your shoulders.
Become aware of any physical sensations in your shoulders.
Perhaps you'll notice some muscle tension or some tingling there.
Moving down past your upper chest.
As it descends down around your arms.
Noticing your elbows,
Your stomach,
Your hands.
Finally tuning in to notice any physical sensations there.
Just feeling your upper body as the breath moves in and out of your chest.
Continue scanning down.
Become aware of any sensations in your pelvic region,
Buttocks or legs.
Noticing what you can feel here.
Continue to watch the band of light descend around your lower legs.
Past your knees,
Calves,
Shins and your feet.
Seeing if you can feel any sensations in your feet.
Perhaps you'll notice a tingling.
And as the band of light descends past your feet and disappears take a few more slow deep breaths.
Filling your lungs.
Allowing your chest to rise and fall.
And then when you feel comfortable and ready slowly open your eyes again.
