This is a body scan practice and will last around 10 minutes.
So begin by making yourself comfortable.
Sit in a chair and allow your back to be straight but not stiff with your feet on the ground.
You can also do this practice standing or if you prefer you can lie down and have your head supported.
Your hands may be resting gently in your lap or at your side.
Allow your eyes to close or to remain open with a soft gaze.
Take several long slow deep breaths.
Breathing in fully and exhaling slowly.
Breathe in through your nose and then out through your nose or mouth.
Feel your stomach expand on an inhale and relax as you let go and exhale.
Begin to let go of noises around you.
Begin to shift your attention from outside to inside yourself.
If you're distracted by sounds in the room simply notice this and bring your focus back to your breathing.
Now slowly bring your attention down to your feet.
Begin observing sensations in your feet.
You might want to wiggle your toes a little feeling your toes against your socks or shoes.
Just notice without judgment.
And if it's okay for you you might imagine sending your breath down to your feet as if the breath is traveling through the nose to the lungs and through the abdomen all the way down to your feet and then back up again out through your nose and lungs.
Perhaps you don't feel anything at all.
That is absolutely fine.
Just allow yourself to feel the sensation of not feeling anything.
When you are ready allow your feet to dissolve in your mind's eye and move your attention up to your ankles,
Calves,
Knees and thighs.
Observe the sensations you're experiencing throughout your legs.
Breathe into and breathe out of the legs.
If your mind begins to wander during this exercise gently notice this without judgment and bring your mind back to noticing the sensations in your legs.
If you notice any discomfort,
Pain or stiffness don't judge this.
Just simply notice it.
Observe how all the sensations rise and fall shift and change moment to moment.
Notice how no sensation is permanent.
Just observe and allow the sensations to be in the moment just as they are.
Breathing in and out from your legs.
Then on the next breath allow the legs to dissolve in your mind and move to the sensations in your lower back and pelvis softening and releasing as you breathe in and out.
Slowly move your attention up to your mid-back and upper back.
Become curious about the sensations here.
You may be aware of sensations in the muscle,
Temperature or points of contact with furniture or the bed.
With each out breath you may let go of tension you are carrying.
And then gently shift your focus to your stomach and all the internal organs there.
Perhaps you notice the feeling of clothing or the process of digestion or perhaps the belly rising and falling with each breath.
And if you notice opinions arising about these areas gently let these go and return to noticing sensations.
As you continue bring your awareness to the chest and heart region and just notice your heartbeat.
Observe how the chest rises during the inhale and then falls during the exhale.
Let go of any judgements that may arise.
On the next out breath shift the focus to your hands and fingertips.
See if you can channel your breathing into and out of this area as if you are breathing into and out from your hands.
If your mind wanders gently bring it back to the sensations in your hands.
And then on the next breath shift the focus and bring your awareness up into your arms.
Observe the sensations or lack of sensations that may be occurring there.
You might notice some difference between the left arm and the right arm.
No need to judge this.
As you exhale you may experience the arms soften and release tensions.
Continue to breathe and shift your focus to your neck,
Shoulder and throat region.
This is an area where we often have tension.
As much as you can be with the sensations here whether they be tightness,
A sense of rigidity or holding.
You may notice the shoulders moving along with the breath.
Let go of any thoughts or stories you are telling about this area.
And as you breathe you may feel tension rolling off your shoulders.
On the next out breath shift your focus and direct your attention to the scalp,
Head and face.
Observe all of the sensations occurring there.
Notice the movement of the air as you breathe into or out of your nostrils and mouth.
And as you exhale you may notice the softening of any tension.
And now let your tension expand out to include the entire body as a whole.
Bring into your awareness the top of your head right down to the bottom of your toes.
Feel the gentle rhythm of the breath as it moves through the body.
And as you come to the end of this practice take a full deep breath taking in all the energy of this practice.
Exhale fully.
And when you are ready open your eyes and return your attention to the present moment.
As you become fully alert and awake consider setting the intention that this practice of building awareness will benefit everyone you come into contact with today.
