Let's begin by finding a comfortable position,
Allowing your body to settle.
You can close your eyes or lower your gaze,
Allowing your spine to lift and your lower back in a natural curve.
Let your shoulders soften and take a deep breath in and full breath out.
Bring your attention to your body,
Noticing the pull of gravity,
Feeling the contact points of your body on the chair or any surface you're on.
And as you breathe,
Notice how your chest and your belly expand to allow the air in.
And with each breath,
What sensations do you notice?
In your nose or in your chest or other parts of your body?
And with each exhale,
Noticing the stillness and the feeling of relief or relaxation each time you breathe out.
And now bring your attention to the top of your head,
Noticing any sensations in the scalp.
And down to notice the back of your head,
And the side of your head,
And then your face.
Let the muscles around your eyes be soft.
Let your face be soft.
Noticing if there's any tension around your jaw.
Breathing in,
Breathing out.
Now noticing your neck,
Around your neck,
And your throat.
What do you notice and can you let them be soft?
Noticing your shoulders and arms.
Traveling your attention to move from both of your shoulders to your upper arms,
To the elbows,
To the forearms,
To your wrists.
Hands and fingers.
Noticing any tightness or tingling or temperature sensations.
Noticing what the fabric of your clothing feels like against your skin.
Continuing your breathing in and out.
Noticing your chest,
How it feels there,
Any sensations.
And then your abdomen.
Feeling the movements as you breathe.
Noticing if your stomach feels tight or relaxed.
Now noticing your upper back,
And your lower back.
What do you notice there?
Traveling your attention down towards your legs,
Towards both of your thighs,
Your knees,
Your calves,
Your ankles,
Your feet,
Your toes.
Noticing the sensations of your feet on the floor.
Feelings of weight or temperature,
Any energy.
As you keep breathing in and breathing out,
Noticing the whole body.
From the top of your head to your toes.
Staying with a sense of whole body for a few more breaths.
As we close,
Try to remain the awareness of your body as best as you can.
Now let's finish with the deep breath in,
And a deep breath out.
You can open your eyes.
