So allow yourself to find a comfortable way of sitting.
And as you do,
You can allow your eyes to close and just settle in,
Taking a little deeper breath,
Filling your body with oxygen.
And when you're breathing out,
Just letting go,
Bringing your awareness back to your senses.
So begin by allowing your awareness to come down to your right foot,
Just noticing sensation in your toes of your right foot,
The soles of your right foot,
Heel,
Ankle,
And just beginning to scan up,
Noticing sensation,
Space,
Heat or cold,
As you're aware of your right calf and shin,
And then just noticing sensation,
Feeling in your right knee,
Comfortable or uncomfortable,
Just aware,
Space,
Sense of movement or groundedness.
And bring your awareness to your right thigh,
Your right quadricep,
Just feeling contact there,
Noticing and aware of your right hip,
Toes and sole of your right foot up to your right hip,
Just aware of your right leg sensation.
Now bringing your awareness to your right hand,
The fingertips,
Sensation there,
The palm of your hand,
Allowing your awareness to move to your right wrist,
And then your right forearm,
Just noticing heat or cold,
Tingling,
Solidness,
Contraction and expansion,
Just without doing anything,
Just noticing your right elbow,
Right bicep,
And up to your right shoulder,
Allowing your awareness now to move from your right shoulder to your left shoulder,
Just noticing your left shoulder,
Sensation,
Space,
Tingling or solidness,
And down to your left bicep and your left elbow,
Notice openness,
Movement,
Sensation in your left forearm,
And then letting your awareness move to your left hand,
Fingers,
Palm of your left hand,
And to your fingertips,
And then bringing your awareness down to your left hip.
On the left hip,
Just noticing your left quadricep and thigh,
Just aware of what's happening there,
And your full attention coming down to your left knee,
Just letting thoughts,
Sensations and feelings come and go and be interested in your left shin and left calf,
And then letting your awareness come down to your left ankle,
Foot,
Left heel,
Toes,
And the sole of your left foot.
So just sensing now your arms and legs,
Sensing,
Just noticing vibration and a quality of groundedness,
Solidity and movement,
Stillness and motion,
And bring your awareness now from sensing your arms and legs to hearing,
Just hearing,
Noticing sound and vibration at this sense of hearing,
And just interested in the sensation itself,
So aware of sound as vibration,
Not as much interested in who is hearing or even what is being heard.
So neither hear nor heard,
Just hearing,
Just sensing your arms and legs,
And then bringing your awareness to your eyes as you begin in the next moment or two,
Opening your eyes.
So just seeing without so much interest in who is seeing or what you see.
So neither seer nor seen,
Just seeing,
Seeing,
Hearing and sensing.
Sensing your arms and legs,
Aware of breathing in,
Sensation of the breath coming and going,
Aware of mere hearing and just seeing,
Sensing,
Hearing and seeing.
And then taking a little deeper breath,
Allow a smile to come to your face,
And returning to your daily activities.
