Find your way into a relaxed and comfortable position,
Either sitting upright or lying down.
Use this time to transition from your day's activities into your relaxation practice.
Take a moment.
Make any final adjustments.
Allow your jaw to soften.
Drop the jaw slightly so the teeth aren't touching.
And rest your tongue on the roof of your mouth.
Allow your attention to run over your body.
Become aware of your body.
Let your attention flow from the crown of your head to your forehead,
Your nose,
Your lips,
Your jaw,
Your throat,
Your chest.
Note the rise and fall of your stomach as you inhale and exhale.
Now draw your attention to your waist,
The tops of your legs,
Your thighs,
Your knees,
Your shins,
Your ankles,
The tops of your feet,
The tops of your toes,
Under your toes,
The soles of your feet,
Your heels,
Your calves,
The backs of your knees,
The backs of your thighs,
Your buttocks,
Your lower back,
Your middle back,
Your upper back,
Your upper arms,
Your elbows,
Your forearms,
Your wrists,
The backs of your hands,
Your fingers,
Your palms,
Your inner wrists,
Your inner forearms,
Your inner elbows,
Your upper arms,
Your shoulders,
Your neck,
The base of your head,
The back of your head,
The crown of your head.
Experience any sounds you may hear as pure sound.
They are neither good nor bad,
Pleasant nor unpleasant.
If your attention begins to wander,
Bring it back to the breath.
