Finding a position where you can be comfortable and warm.
And bringing awareness to the sensations that your body feels in this position.
Whether it's the sense of your body against the floor or the chair.
Or noticing the feeling of clothing against your skin.
Or even the air moving against your skin.
Noticing what you can sense as a whole with your body in this position.
Any movement on the inside of your body.
Any warmth,
Coolness.
Any tension,
Any relaxation.
Any relaxation.
Allowing your body to settle into this position.
And then when you're ready,
Bringing your attention to the sensation of breathing.
Wherever you feel that most prominently in your body.
Noticing how the body is able to breathe itself.
And then moving your attention away from the breath.
And up to the very top of your head,
To the crown of your head.
Noticing what you can feel at the crown of your head.
Moving your awareness to the back of your head.
The back of your skull.
Hair follicles.
Muscles.
To the sides of your head.
Your temples.
Ears.
Your forehead.
Any tension in this area.
Or is it relaxed in this moment?
Your eyebrows.
The gap between the eyebrows.
Eye sockets.
Eyeballs.
Eyelids.
Noticing the sensations in your cheeks.
Is there tightness in this area?
Or not?
Your nose.
And your nostrils.
Noticing the movement of air as you breathe in and out.
Your upper lip.
Lower lip.
And your lower lip.
Your upper lip.
Lower lip.
Corners of the mouth.
Inside the mouth.
Teeth.
Gums.
Tongue.
Palates.
Noticing your jaw.
Is it clenched?
Or is it loose?
Your chin.
Sensing your throat.
The skin on the outside.
The inside of your throat.
And the back of your neck.
And broadening your attention so that you are taking in the sensations that you feel throughout your entire head,
Face,
Neck area.
Taking a deep breath in as though you can breathe right into that region,
Filling up all of the cells with oxygen.
And imagine you can breathe out from that area as well.
Moving your attention to your shoulders,
The top of the shoulders.
The front of the shoulders.
Back of the shoulders.
What can you sense in this part of the body?
Your armpits.
They're tight.
They're relaxed.
Moving your attention to your upper arms.
The front,
Sides and back of your upper arms.
Both elbows.
The bone.
The bone,
The inner part of the elbow.
Your forearms.
Bringing attention to what you can feel in your forearms in this moment.
Your wrists,
Circling your wrists with attention.
And moving your attention into your hands,
The palms of your hands,
The backs of your hands,
Your thumbs,
Your fingers.
The gaps between the fingers.
What can you sense in your fingertips?
Broadening your attention to now focus on the entire region of both arms.
From your shoulders down to the tips of your fingers.
Moving your attention to your torso.
Through the chest region,
The breasts,
Ribs.
Perhaps noticing the pulsing of the heart.
The stomach as it rises and falls with each in-breath and out-breath.
The lower abdomen.
The pelvic region.
Sensing into the inside of the front of the torso,
The organs,
Muscles encased within that area.
Noticing the sensation of breathing throughout the entire torso region.
And moving your attention to the sides of your torso,
From the armpits through the sides of the ribs,
Through the sides of the waist to the hips.
Noticing what you can sense in this moment.
And the back of the torso.
From the shoulder blades.
Noticing any movement in the back of the ribs,
Particularly as you breathe.
The arch of the back.
And the lower back,
Tailbone sacrum resting against the floor or against the chair.
Noticing any sensations in that part of your body.
And broadening your attention to take in all of the torso,
The length and the breadth of the back,
The sides,
The front.
Imagining you can breathe into that region,
Filling up all of the cells with oxygen.
And breathing out from the entire region of the torso.
Bringing your attention to the tops of your legs,
To the part where the thigh bones join the hips.
Focusing on the upper legs,
The thighs,
The tops of the thighs,
The inner and outer sides of the thighs,
The underside of the thighs,
The inside of the thighs.
Any tightness,
Any looseness.
Moving your attention to your knees,
Kneecaps,
Sides of the knees,
Back of the knees.
Any clenching or knot.
Your lower legs,
Calves,
The front of your lower legs,
The shin area,
Sides,
The skin all around that part of your body.
Moving your attention to your ankles,
Circling the ankles with awareness.
Noticing what you can feel in this moment.
Moving your attention to your feet,
The heels,
Any pressure or knot,
The soles of your feet,
The arches,
Any tingling or no sensation.
The balls of your feet,
Your big toes,
Your little toes,
All the toes in between,
The gaps between the toes.
The tops of your toes.
Moving your attention to the tops of your feet,
Into the sides of your feet.
Then broadening your attention so that you are now focusing on the whole region of both legs,
From the tops of the thighs down to the tips of the toes.
Again,
Imagining you can take a deep breath and breathe all the way into that region of the body.
Imagining you can breathe out from that region.
Now expanding your awareness so that you are focusing on the entire body at once,
From the top of your head to the very bottom of your feet.
Noticing any sensations throughout your body,
Any movement,
Any stillness,
Warmth,
Coolness,
Tingling or knot.
Cradling your body in awareness,
Sensing what's true for you in this moment.
And when you're ready,
Allowing your breath to once again take centre stage in your awareness.
And thanking yourself for taking these minutes for self-care.
