Settle into your body,
Getting as comfortable as you can in your body,
In the position you've chosen.
Bring your awareness into this moment right here,
Right now.
What your body feels like,
How you feel in your body,
How you feel overall,
Feeling the body,
Making any adjustments,
Adding any support,
To allow the body to relax fully.
Noticing any sounds you can hear,
Allowing anything you hear to simply pass through whatever they may be.
Just noticing yourself hearing sounds.
Noticing what you can hear,
Noticing what you can't hear,
Feeling the insides of your eyelids or softening the gaze.
Noticing what's being received.
Feeling the touch of clothes on skin,
The touch of air on skin.
Feeling the support beneath you where body meets the floor.
Feel the back of your head,
All of your scalp,
Your forehead,
Temples,
Eyebrows,
The space between your eyebrows,
The eyelids,
Both eyes,
And the space behind the eyes,
Cheeks and cheekbones,
Both ears.
Feel the inside of your ears,
Your earlobes,
Jaw,
Lips,
Teeth,
Your nose,
Chin,
Whole head,
Face,
And neck,
Shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
Both hands,
All of your fingers,
Upper chest,
And upper back,
Chest,
And shoulder blades,
All of your ribcage,
Your heart,
And the space around your heart,
Middle torso,
Lower torso,
Sides,
Belly,
And low back,
Your pelvis,
Hip joints,
Upper legs,
Lower legs,
Ankles,
Ankles,
All of both feet,
All of your toes,
All of both legs,
All of both arms,
Both arms and legs together,
All of the left side of your body,
All of the right side of your body,
All of the front side of your body,
All of the back side of your body,
The whole body,
Sensing and feeling your whole body at once,
The body,
Sensing and feeling it as a wholeness all at once.
Notice what your body feels like now,
Feeling all the sensations you're experiencing fully.
Notice how you feel now.
Lingering here for as long as you wish.
Whenever you're ready,
Noticing the sounds,
Your whole body,
Sensing and feeling where you are right now,
Your fingers,
Your toes,
Wiggling them,
Making any gentle movements and coming back into your day when you're ready,
Taking the time you need to feel fully present and ready to step back into your day,
Rested and nourished.
