Find a warm safe place to make yourself comfortable.
Allow your back to be straight but not stiff.
Your feet on the ground.
You can also do this practice standing if you prefer.
Or you can lie down with your head supported.
Your hands can be resting gently on your lap or by your side.
Allow your eyes to gently close if you feel comfortable with that.
Or to remain open with a soft unfocused gaze.
When you're really comfortable we're going to take three long slow deep breaths.
Breathing in fully and out slowly.
Feel your stomach expand on an inhale and relax and let go as you exhale.
Now let your breathing return to its normal pace.
Begin to let go of noises around you.
Start to shift your attention from outside to inside yourself.
If you're distracted by sounds in the room simply notice them and bring your focus back to your breath.
Now we'll slowly bring our attention down into our feet.
Observing all the sensations in our feet.
You may want to wiggle your toes a little at this point.
Feeling your toes against your socks or shoes.
Just notice any sensations without any judgement.
If you can imagine sending breath down into your feet.
As if the breath is travelling through the nose to the lungs through the abdomen and all the way down to your feet.
Can you imagine breathing in through the soles of your feet?
Breathing in up through the lungs,
Nose,
Mouth.
You may feel sensations in your body when you do this.
Or perhaps you don't feel anything at all.
That's fine too.
Allow yourself to feel the sensation of not feeling anything.
When you're ready refocus your attention on your ankles and your calves.
With each breath breathe into these areas.
Just notice how they feel with no judgement.
Then we take our attention to our knees and thighs.
Observe all the sensations you're experiencing through your legs.
If you're experiencing any.
Observe them without any judgement.
Breathe in and breathe out of the legs.
When your mind begins to wander as minds do.
Gently notice it without judgement.
Keep your mind back.
Focusing the mind on the sensations in your legs.
When you notice any discomfort,
Any pain or stiffness.
Don't judge it.
Simply notice.
Observe how all the sensations rise and fall.
They shift and they change from moment to moment.
Notice how no sensation is permanent.
Observe and allow the sensations to be in the moment.
Just as they are.
Pleasant sensations,
Unpleasant sensations.
Breathe in and out of those sensations.
Then on the next out breath.
Allow your attention to drift up from the legs.
To the sensations in your lower back and your pelvis.
Breathe into this.
Softening and releasing as you breathe in and out.
Slowly move your attention up to your mid back and your upper back.
Become curious about the sensations here.
Maybe you're aware of the sensations in a muscle.
Maybe you're aware of the temperature.
Points of contact with your chair,
Floor or bed that's supporting you.
Maybe you're aware of the sensations of the clothes that cover your body.
With each out breath you can let go of the tension that you carry anywhere in these places.
On the next out breath gently shift your focus to your stomach and all the internal organs in this place.
Can you notice the feeling of clothing against your body?
Maybe you notice the process of digestion.
Or the belly rising and falling with each breath.
If you're also noticing opinions about your body areas,
Just gently let those go and return to noticing sensations.
As you continue to breathe bring your awareness to the chest and heart region.
If you can,
Notice your heart beat.
Observe how our chests rise and fall during the inhale and the exhale.
Don't worry if you can't feel your heartbeat or any sensations,
Just practice the observation without judgment.
On the next out breath shift your attention,
All of your focus,
To your hands and your fingertips.
See if you can channel your breathing in and out of this area,
As if you're breathing in and out from your hands.
And if your mind wanders again,
As minds do,
Gently notice it without judgment and bring your mind back to noticing the sensations in your hands.
On the next out breath bring awareness into your arms.
Observe the sensations or lack of sensations that may be occurring here.
You may notice some difference between the left arm and the right arm.
No need to judge this.
As you exhale you may experience the arms soften and release tensions.
Continue to breathe and shift focus to the neck,
The shoulder and the throat region.
Be present with the sensations here.
Observe any held tension or tightness.
Allow this to dissolve with the breath.
Maybe you notice the shoulders moving along with the breath.
Let go of any thoughts or stories you're telling yourself about this area of your body.
As you breathe maybe you can feel tension rolling off your shoulders.
On the next out breath shift your focus and your attention to your scalp.
Your head,
Your face.
Observe all of the sensations occurring here.
Notice the movement of the air as you breathe in and out of your nostrils or mouth.
Maybe your breath feels cooler on the inhale,
Warmer on the exhale.
As you exhale you may notice the softening of any tension you may be holding on your scalp,
Head or face.
Finally let your attention expand out.
Now we're including the entire body as a whole.
Bring your awareness to the top of your head,
Take it right down to the bottom of your toes.
Feeling if you can the gentle rhythm of the breath as it moves through your body.
Feeling if you can the heartbeat in your chest.
The sensation of whatever is supporting you.
The feeling of the clothes on your body.
And again back to your breath.
When you're ready take a full deep long breath.
Taking in all the energy of this practice.
Exhale fully.
Gently bring your hands up to your eyes.
Hold them tenderly.
And open your eyes into your darkness of your palms.
Return your attention to the present moment.
Wriggle and stretch lightly.
Bring yourself back to where you are in this moment,
In this room,
Right now.
Thank you.
