Settling into a comfortable but alert sitting posture or lie down on a mat.
Then closing your eyes and bringing your attention to your breath for a couple of moments.
Checking in with how your breath is right now.
Tuning into the felt sensations of your breath rather than thinking about the breath.
How does your breath feel at your nostrils?
Cooler as you're breathing in and a bit warmer as you're breathing out.
Really exploring how your breath feels at your nostrils.
Now letting go of observing your breath and bringing your attention to your eyes.
Can you feel the space where your eyelids are in contact with each other?
Can you feel your eyeballs and your eye sockets?
Filling your whole eye region with your awareness.
Noticing all the little sensations that are present there.
And as you do so see whether there is any tension at your eyes.
And if so seeing whether you can let go of that tension.
Relaxing your eyes.
And then bring your attention to your forehead.
Including the space between your eyebrows.
Really filling the whole region of your forehead with your awareness.
Can you feel a dance of sensation on your forehead?
And if you feel any tension,
Maybe even frowning,
See whether you can let go and relax your forehead.
Now bringing your awareness to your jaw.
How does your jaw feel right now?
How does your jaw feel right now?
Is your jaw clenched or relaxed?
Exploring the region of your jaw and letting go of any tensing,
Clenching,
Holding.
Letting go.
Letting go with every out breath.
Then expanding your awareness to include your whole mouth.
The lips,
Your teeth and gums.
Noticing all the sensations that are present there.
Really filling your whole mouth with your awareness.
Then relaxing the root of your tongue if there's any tension in that area.
And also letting go of any tension in your lips.
Letting go.
Then shifting your awareness to your cheeks.
Feeling your cheeks and letting go.
Now expanding your awareness to include your whole face,
Including your nose.
Feeling your whole face.
How does your face feel right now?
Fully relaxed or are there still areas of tension?
If so,
Then breathing in,
Letting go of that tension with every out breath.
Breathing in and letting go.
Breathing in and letting go.
Now before we end this meditation,
Bring your attention back to your breath.
Feeling your breath moving into your body with every in breath.
Moving out of your body with every out breath.
Following the breath for a couple of moments.
And now letting go of the breath and opening up your eyes.
