And so you can let yourself find a comfortable position.
And let yourself take a few relaxing breaths.
Just letting the air come in and release.
Noticing as you do that the gentle rise and fall of your belly.
And you can begin to let your attention go deeper.
Letting your mind observe the sensations in your gut.
What's going on in your abdomen.
And you can pay particular attention to the left side of your belly.
Any sensations in the left side of your gut.
You can begin to let your attention move up the left side of your throat.
And then to your tongue.
What do you notice on the left side of your tongue?
How does it feel?
Your left jaw.
And your lips on your left side.
Just noticing any sensations.
Your face on your left.
Cheek and temple.
Forehead.
Noticing how your left side of your nose feels.
You might notice the air coming in and releasing.
Out of your left nostril.
And your left eye.
Any sensations in your left eye.
Now letting your attention go to your left thumb.
What do you feel in your left forefinger?
Middle finger.
Ring finger.
Your left pinky.
And the palm in the back of your left hand.
Noticing how your wrist feels.
And your forearm.
Your elbow on your left side.
And your left upper arm.
Your shoulder.
And left side of your head and neck.
Your left chest and upper back.
Belly and lower back.
Your left hip and buttock.
And thigh.
And your left knee.
How does your calf and lower leg feel on the left side?
Your little toe.
And the toe next to it.
And the middle toe on your left.
And the toe next to that.
How does your left big toe feel?
You can let your attention go to the left side of your genitals and pelvis.
And the right side of your genitals and pelvis.
Your right big toe.
Your right second toe.
And middle toe.
Fourth toe on the right foot.
And your little toe.
Noticing how the body of your right foot feels.
Your right heel and ankle.
Your right lower leg.
And your right knee.
Noticing how your right thigh feels.
Your quadriceps and hamstrings.
Your right buttock and hip.
Noticing your lower back and belly on your right side.
And your upper back and your chest.
Your neck on your right and your head on the right side.
Just noticing any sensations that arise in your right shoulder.
Your right upper arm and elbow.
And your right lower arm and your wrist.
The body of the hand on the right side.
Your little finger and ring finger.
Middle finger.
Pointer finger.
And your thumb on your right.
Just noticing any sensations in your right eye.
And the right side of your nose and your nostril.
The right side of your face.
Your forehead and temple and cheek.
Chin.
Your lips on the right and your jaw on the right side.
And sensations in your mouth on the right side of your tongue.
Traveling down your throat into your belly on the right side.
Just noticing any sensations there.
And you can let your mind settle there as you're breathing.
Noticing again the movements of your belly as you breathe.
Taking a few more breaths.
And in your own way,
In your own time.
You can gradually let this exercise come to a comfortable close.
