Get comfortable.
You can lie down or you can sit in a comfortable chair.
Make sure your legs and your arms are uncrossed.
Now let's start by focusing on your breath.
As you breathe in,
Think breathing in.
And as you breathe out,
Think breathing out.
To help you breathe deeply,
Place your hand on your belly and make sure as you're breathing in that you feel your belly going up and not just breathing from your upper chest.
This might take a few breaths to settle in.
It doesn't matter.
Let's just focus on breathing.
Now place your attention on your toes and try to notice if you feel any sensations in your body.
You might feel something,
You might feel nothing.
It doesn't matter.
Just place your focus on your toes.
Now move your focus to the soles of your feet.
Notice if you feel any tingling or any sensation or tension.
If you feel any tension,
Try to loosen up your feet.
If you get distracted by thoughts,
Bring your attention back to the body part we will be talking about.
Now move your attention to your ankles.
Try and notice any sensation and remember to focus on your breath as we move through your body.
Breathing in deeply and breathing out.
Now move your attention to your calves.
Notice if there's any tension and if there is,
Try to relax your calves.
If you get distracted by thoughts or sounds around you,
Bring your focus back to your breath and to your calves.
Now place your attention on your knees.
Are your kneecaps lifted?
If so,
Try to relax.
Notice any sensation on your knees or behind your knees.
Now place your attention on your thighs.
Once more,
Try to relax.
Notice any sensations.
There's no right or wrong way to do this.
If you feel nothing,
It's okay.
You might notice your clothes on your calves,
Your pants,
A blanket,
Or just the air.
If your mind drifts,
Just bring it back to the sensation in your thighs.
Now move your attention to your bum.
Sitting on the chair or lying in the bed.
Is the place you're sitting on or lying on soft or hard?
Just notice what's happening now.
Keep breathing in deeply and breathing out.
And whatever thought pops in,
Just let it go.
Let it float away and bring your focus back to your seat.
Now move your attention to your left hip and move to your right hip and just relax.
Breathing in and breathing out.
Now let's move your attention to your tummy around your navel.
You might notice it going up and down with your breath.
Leave your focus there.
Let go of any thought,
Planning,
Judging.
Just let it go.
Notice if you feel any sensation from your clothes or inside your body.
Now move your attention to your chest.
You might notice it going up and down with your breath,
Just as you did your tummy.
Breathe slowly and keep your attention on your chest,
Letting go of any thoughts as they arise.
Now move your attention to your shoulders and notice if they're tense.
You can even move them up as if to reach your ears and then let them back down so you can feel the contrast and the sensation of relaxation.
Just let it go.
Let go of any tension.
Now let's move your attention to your biceps.
Go from left to right and again let go of any tension.
And now let's go to your forearms.
What do you notice?
Do you feel your clothing,
The air,
Blankets?
Or maybe you don't feel anything.
It's okay.
Just keep your attention on that body part.
Now bring in your attention to the palm of your hands and notice your fingers one by one.
Your thumb,
Your index,
Your middle finger,
Your ring finger,
And your pinky finger.
Now let's move all the way up to your throat and now move up to your jaw.
Are you clenching your teeth?
If you are,
Try to separate them a little bit.
Just relax your jaw and notice if your tongue is pushing against the roof of your mouth.
If it is,
Try to relax.
Move it around.
Do you notice any tastes in your mouth?
Any sensations?
Now place your attention on your nose.
Can you feel the air on your upper lip?
Can you feel it coming out of your nose?
Can you smell anything?
Maybe you notice something.
Maybe you don't.
It's okay.
You can't do this wrong.
Now let's move our attention to your forehead.
You can move your eyebrows up and down just to make sure you're relaxing your forehead.
If any thoughts pop in,
Just let them go.
You can get back to those thoughts later,
Today or tomorrow.
They'll still be there.
Now place your attention to the top of your head.
Notice if you feel anything and let it go.
Now picture a calming blue light scanning your whole body as you would see on a photocopier or a scanner.
Let's go back to your toes,
Gently moving to your soles,
Your ankles,
Your shins,
Your knees,
Your thighs,
Your hips,
Your belly,
Your chest,
Your throat,
Your face,
Your forehead,
And your crown.
Now let's get back to your breath and your out-breath and have a beautiful day or have a beautiful night.
Namaste.
