Come into a comfortable position,
Preferably laying down or seated if that feels better.
Start by taking a couple of deep cleansing breaths to help release any tension you may be holding in your body.
Then return to your natural passive breath.
Begin to notice your body,
Bringing awareness to your physical body as you rest in your current position.
Notice the outline of your body and the space that fills in that outline.
Now bring your awareness to a point at the crown of your head.
This is your anchor.
This is the spot that you can return to if needed as we move through this meditation.
We will now begin to trace the outline of our body,
Starting with the point at the crown of your head.
Start to move down the left side of your head,
Around the ear and down to the neck,
Following the curve of your shoulder and down the outside of your left arm.
Moving to the hands and slowly tracing in between each individual finger.
Continue to move up the inside of your arm and into the crook of the left armpit,
Following down the left side of your torso,
Past the hip and moving down the outside of the left leg all the way to the left foot.
Slowly tracing in between each individual toe.
Continue to move up the inside of the left leg and then begin to move down the inside of the right leg towards the right foot.
Slowly tracing in between each individual toe.
Follow up the outside of the right foot and continue up the outside of the right leg,
Past the hip and up along the right side of your torso into the crook of the right armpit.
Continue to move down the inside of the right arm as you make your way to the hand and slowly tracing in between each individual finger.
Following up the outside of your right arm,
Moving over the curve of your right shoulder,
Up the right side of your neck and moving up to the right side of your face,
Around the ear and finally meeting at the point at the top of your head.
You have completed your body tracing.
You may continue to trace the body as many times as you wish.
You may also decide to do it in the opposite direction.
Simply relax and enjoy.
