Go ahead and sense your posture.
Make any subtle adjustments so that your posture is alert and dignified,
Yet relaxed and at ease.
And bring the attention to the breath.
And take a few full deep breaths,
Inhaling deeply,
Filling the lungs,
And consciously releasing and letting go.
Allowing each breath to be drawn down deeper into the torso,
So that you're taking full diaphragmatic breaths.
Bring your attention to your head.
Just notice the sensations at the top of the head,
The sides of the head,
The back of the head.
And just allow those sensations to be as they are,
Just noticing them.
Now bring the attention to the face and the forehead.
And let the face go slack.
Let the jaw relax.
Feeling a softness at the eyes.
Kind of a letting go.
And see if you can feel any sensations inside your head.
Any tingling or aliveness.
And scan down through your neck.
Just noticing sensations at the neck.
Just observing and noticing sensations at the neck area.
And now scan down through the shoulders.
And feel the shoulders from the inside.
Just noticing tingling or aliveness at the shoulders.
Vibrating sensation.
And then scan down through your arms.
Feeling the arms from the inside.
Simply inhabiting the arms.
And scan down through your hands.
Notice what it's like when we bring a relaxed,
Awake attention to our hands.
When we bring our attention here,
They come more alive.
Feel the warmth or pulsating at the hands.
And now bring your attention to your chest and your upper back.
Just feeling the aliveness here at the chest and the upper back.
Just allowing the sensations to be as they are here.
See if you can feel even a little more open-heartedness at your chest.
Let's see if there can be a little more warmth or love or openness.
Even if it's just a tiny bit at the chest region.
Just inhabiting the chest and the upper back.
Noticing the sensations there.
Feeling a softness at the chest.
And scan down through your belly and lower back.
And really inhabit the core of you.
Feel yourself rooted and grounded at your belly and lower back.
Just inhabiting this core area.
Scanning any sensations there at the belly and the lower back.
Sensing down through the pelvis.
Allowing there to be a little bit more openness in the pelvic region.
Feeling into the aliveness that's there.
Feeling any sensations at the pelvic region.
And then scan your attention down to your legs.
And really inhabit your legs.
Feel the legs from the inside.
Sensing sensations,
Vibration.
Really inhabiting the legs.
Feeling warmth or pressure or vibration in the leg area.
Feeling all the way up and down.
Thighs,
Hamstrings,
Knees,
Calves and shins.
Feeling the whole leg.
And feeling it from the inside.
Vibrating sensation.
And scan down to the feet.
Notice what it's like when you bring a relaxed,
Awake attention to the feet.
More tingling,
Warmth or aliveness floods in.
So really inhabit the feet.
Notice what it's like to be in the feet.
Just observing sensation.
The bottom of the feet,
The inside,
The top.
And now in a very full way,
Feel the whole body.
Notice all the vibrating sensation and the aliveness.
Just feeling all of the tingling,
The warmth,
Pressure.
Areas of constriction,
Areas of openness.
Just noticing this full field of aliveness.
And as you're sensing the body,
Maybe you want to root yourself in one part of it.
Kind of ground yourself in the core of you,
The belly,
The lower back,
The pelvis.
As you feel yourself really rooted and grounded in the core of you,
Just utterly allow yourself to be exactly as you are right now.
Nothing to do,
Nowhere to go.
Just let yourself truly be.
No matter what sensations are here,
Just give yourself the gift of allowing yourself to be utterly as you are right now.
Just allowing the body to be exactly as it is.
And just let yourself rest right in the midst of this whole field of aliveness.
And let it just be as it is.
Let yourself truly be.
Just allowing whatever sensation is here to flow freely.
So you just remain restfully awake in the midst of it all.
Then it's time to rest.
Just allowing different sensations to come and go as they do.
While you remain restfully awake in the midst of it all.
Just allowing sensations to be as they are.
Just allowing yourself to be as you are.
