Now,
If you can,
Sit up straight,
Keeping your spine direct and vertical.
Close your eyes and take your time.
Now take one very deep slow breath,
Inhale through your nose and exhale through your mouth.
Again,
One very deep slow breath.
Stay present.
And now,
Can you become aware of your fits?
Which are the sensations around your fits?
Can you notice the density of space around your feet?
And now,
Take your attention between your fits and your knees.
Which are the sensations around this area?
Stay present.
And now,
Can you notice which sensations are on the tips of your knees?
Stay present.
Now,
Take your attention to your lower back.
Can you feel the sensations around this space?
Stay present.
Can you feel the volume of space from your buttocks to your groin to your thighs?
Perhaps can you feel the weight of your shins and coals all the way to your ankles and feet,
Down to your tired toes,
All the way to the tips?
Can you feel the density or volume of your entire lower limbs?
Stay present.
And now,
I ask you to take your attention to the top of your head.
Which are the sensations that you feel?
And now,
Move your attention to your ears,
To your shoulders,
Breastbone and spine.
Stay present.
And now,
Take your attention to your chest,
Your ribs,
All the way to your back and shoulder blades,
To your shoulders.
And finally,
Arrive to the space of your heart and lungs.
Can you notice the space and the sensations around this area?
Can you feel it?
And now,
Take your attention to the extremities of your body,
From the top of your head all the way to the tips of your tired toes.
And when you are ready,
Slowly become aware of the sensations around your body and the space around you.
And when you are ready,
Slowly open your eyes.
And now,
Take your attention to the top of your head.
And now,
Take your attention to the top of your head.
