Let's begin by noticing the sensations at the top of your head as it makes contact with the bed or the pillow there might be the sense of pressure or other sensations allow any tension you feel to gently release scan your face,
Forehead,
Eyes and nose notice your cheeks and mouth there may be sensations of tingling,
Tightness,
Just let it all be there now in your shoulders,
Notice any tension arising you may find yourself relaxing breathe gently,
Directing the breath to your shoulders in your left shoulder and then bring your attention down your arm notice any vibration tingling cooling pressure movement in your elbow your lower arm and then your hand relax and soften your fingers switch your attention to your right shoulder and then bring your attention down your arm notice any vibration tingling coolness pressure or movement in your elbow your lower arm and then your hand relax and soften your fingers let your attention go to the top of your shoulders and your back imagine cool wind sensation movement across your back relax your back from the upper back to your mid back and the sensations in your lower back if thoughts,
Worries or concerns arise try to let them go let them be like air bubbles floating out of you moving across your mind bring your attention to the top of your chest gently scan your chest your rib cage and your stomach see if you can soften your stomach breathe deeply while directing the breath to that area allowing it soften and relax now notice your pelvic area and the places where your body has contact with the bed gently bring your attention to your hips and down your legs notice the sensations in your thighs scan your legs,
Your knees notice whatever sensations are present vibration,
Tingling,
Itching,
Heaviness then bring your attention to your ankles and toes now that you have scanned your body you are welcome to start again this time you can start at your feet and go back up through your body until you get to the top of your head feel free to scan your body up and down as many times as it is helpful to you feel free to scan your body up and down as many times as it is helpful to you You
