Take some time to make smaller adjustments,
Adjusting how your clothes are aligned,
If you're lying down or sitting,
Adjusting how your body is supported,
And then either closing your eyes or finding a soft gaze,
Bring awareness into the soles of your feet,
Observing sensations,
Temperature,
Texture,
Moving the awareness into your toes,
The tops of your feet and sides of your feet,
Into your ankles,
Continuing to move your awareness up through the lower legs,
The calves,
The shins,
The backs of the knees,
And fronts of the knees,
Moving your awareness up through the upper legs,
Becoming more and more aware of sensations to the lower part of your body,
Continuing to move the awareness up through the pelvis,
The buttocks,
The hips,
To the abdomen,
The low back,
The middle back,
Upper back,
And chest.
Observing sensations,
Observing movement,
And then bringing awareness into your fingers and thumbs,
Bringing awareness to the backs of the hands,
Palms of the hands,
And the wrists,
Moving awareness up to the forearms,
The elbows,
The upper arms and armpits,
Into the shoulders,
The sides of the neck,
Back of the neck,
Into the throat and jawline,
Our sensations in the mouth,
The tongue,
The cheeks,
The nose,
Your eyes and eyelids,
Feeling into the brow line,
The temples,
And the forehead,
And bringing awareness to the scalp,
Awareness to your entire body,
From the feet,
The tips of the fingers and thumbs,
To the crown of your head,
Observing the constellation of sensations,
Staying here as long as you'd like.
When you're ready to transition,
Bring slow,
Subtle movements into the fingers,
Into the toes,
Gently moving the head side to side.
If the eyes are closed,
Slowly opening the eyes,
And then noticing how you feel.
