Come to lying on your back,
On a yoga mat or your bed and then gently closing your eyes.
Start with just noticing how it feels to be lying here right now.
Feel the weight of your body and the contact points of your body with the floor.
And now bring your attention to the toes on your left foot.
What sensations are present in your toes right now?
Is there any tingling or pulsating?
Can you maybe feel where your toes are in contact with one another?
And now expanding your awareness to include your whole left foot.
Start with feeling its weight.
Can you sense the space where your foot is in contact with the mat?
And can you dive into your foot and make contact with all the sensations that are there right now?
And when your mind drifts away from your foot into thoughts,
Just taking a few moments to investigate where your mind has drifted off to.
Maybe into thoughts about work or thoughts about your partner or maybe thoughts about tomorrow.
So checking in with where your mind has gone off to and then gently unhooking from whatever thought content you've drifted off into and then returning back to sensing your left foot.
And now expanding your awareness to include your whole left leg lying here.
The ankle.
The ankle.
The lower leg.
Your knee.
And thigh.
Can you feel the temperature of that leg?
Its weight.
Can you maybe even sense the inside of it?
So we're not thinking about the leg,
But we are actually sensing directly experiencing the leg.
And now letting go of this leg and checking in with the toes on your right foot.
The big toe and the smaller toes.
What sensations are present there now in this moment?
And then expanding your awareness to include the whole of your right foot.
The sole of the foot.
The top and the inside.
Maybe even having a sense of all the little bones that make up this right foot.
And then expanding your awareness through your whole right leg.
Scanning through it and picking up on all the sensations that are present in this part of your body now.
Maybe you can sense energy moving through your leg.
Or tingling sensations.
Or maybe you can feel the sensations of your trousers or skirt being in contact with the skin of your leg.
And now letting go of your leg and shifting over to the area of your pelvis.
Diving into this area of your body and sensing what's there.
Can you feel the hips in the front and the buttocks in the back?
Can you feel the weight of that part of your body and the pressure of it on the mat?
What's the temperature of that area?
Now letting go of the area of your pelvis and moving to your torso.
Scanning through your belly and your chest and the back of your torso.
Can you feel how your torso moves with each breath?
How your ribcage and belly expand with each in-breath and relax with each out-breath.
Also seeing if you can sense your heart beating in your chest.
And if your mind drifts off into thoughts,
Maybe into analyzing or catastrophizing or daydreaming or planning,
Then notice that the mind has run off,
Then gently escort your attention back to the sensations that are alive in your torso.
Now letting go of your torso and shifting your spotlight of attention to your hands,
Left and right.
Sensing the fingers,
The palms of your hands,
The backs of your hands.
What is happening in your hands right now in this moment?
And now expanding your awareness to also include your arms all the way up to your shoulders,
Diving into those arms and maybe starting with just sensing their weight.
Did I feel heavy or light?
What's the temperature of your arms?
Can you maybe even sense their inside?
Resting your attention on your arms.
Now shifting your attention to your neck and throat.
Having a sense of the space that your neck and throat are taking up.
And also feeling the breath moving through your throat.
A bit cooler as you're breathing in and a bit warmer as you're breathing out.
Feeling each breath moving through your throat.
And then moving up and filling your head with your awareness,
Your entire head,
Your eyes,
Mouth,
The inside of your mouth,
Your nose and ears,
And the whole rest of your head.
Not forgetting the back of your head.
Feeling the whole dance of sensation at your head.
And now expand your awareness to include your whole body lying here.
How does your body feel now at the end of this meditation?
And then taking your time,
Coming to gently opening your eyes and coming back.
