Let's begin by finding a comfortable seat.
Any position is fine where your spine can be tall and long,
Head lifting up towards the ceiling or the sky,
Effortlessly balanced on the top of the spine,
And your seat firmly grounded on the chair or cushion.
The limbs comfortably placed relaxed.
Just allow the body to soften a bit and close your eyes.
Bring your attention,
All of your attention,
Down into your feet now.
Take note of any sensations that exist there right now.
As we move through each body part,
Just notice if the sensations that are present increase or decrease as we place our attention on each area.
Notice if the perception of the body part changes as the attention hones in on it specifically.
Gazing now just at the feet,
Noticing anything that arises.
Gently bringing the attention up to the lower legs.
Receiving the information into your open awareness,
Even the most subtle of sensations in the lower legs.
Guide your attention into the knees,
Noticing what they feel like right now.
And moving into the thighs and upper legs,
Continually releasing any desire to judge or criticize anything that you may find.
Just simply allowing what's there to be there as it is.
Move your attention to the hips,
The pelvis and the seat.
With your x-ray of awareness,
Your concentrated attention,
Bring your gaze inward.
Bringing the attention into the abdomen now.
Into the chest and ribcage.
You're noticing any and all sensation.
Notice the shoulders now,
Noticing their position,
Their orientation,
Any additional information in the form of sensation or emotion.
Bringing your attention to the upper arms,
Noticing.
Into the elbows,
Into the forearms.
Just peacefully allowing what's there to remain there while noticing its nature.
Allow your attention now to fill the hands and fingertips.
And bringing all of the focus upwards,
Rested in the neck and throat region,
Watching,
Remaining sensitive,
Remaining neutral.
Move your focus into the jaw and then into all of the muscles of the face and notice what may be taking place there.
And finally resting your focus on the top of the head.
When you're ready,
Begin to widen your awareness once again,
Gazing at the body now as one single unit,
One whole shape,
One unique landscape.
Notice what this looks like right now.
And then guiding the attention back to the inside,
To that rising and falling sensation of each and every single in and out breath happening there at the center of the chest,
Happening continually all by itself.
Notice that sensation now.
As you begin to feel your body again,
Notice the weight of the physical body,
The pressure on the seat or the chair.
And then begin to slowly open the eyes,
Coming back into the room and take a moment to notice how you feel right now.
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