Either sitting down comfortably with your spine long or coming to lie on your back.
And just begin to pay attention to your natural breath.
Just observe the ebb and the flow of your breath,
The inhale and the exhale.
And now keeping your mindful awareness rested on your natural breath,
Just take your focus to your face,
The muscles of your face,
Your lips,
Your nose,
Your eyes,
Temples,
Even your ears.
And as you breathe in and out,
Just observe what happens in your face.
Notice the subtle movement or pulsations that you can observe.
Now take your awareness to the top and the back of your head.
As you breathe,
Just notice what's there.
Observe how the body responds to your breath.
Now taking your awareness down to your neck and your shoulders,
All the way down your arms to the tips of your fingers,
And as you breathe in and out,
Just observe what is there.
Observe any subtle movements,
Any feelings,
Any sensations as your breath effortlessly and easefully comes and goes.
Take your awareness to your torso,
The chest,
Your belly,
Your back,
And just observe perhaps some slightly bigger movements now.
Observing the movements that come and go,
The ebb and flow as your breath does.
How does your body respond to the movements of your breath?
Simply notice just becoming the witness to these movements.
Now taking your awareness a little lower to your buttocks,
To your whole pelvis,
Your groin,
Your genitals.
And as you effortlessly and easefully breathe in and out,
Observe the sensation,
Observe the movement,
The pulsation that exists there.
Take your awareness to your legs,
To the top of your legs,
The bottom of your legs,
Your feet,
All the way through to your toes.
And as your breath comes and goes effortlessly and naturally,
Just begin to observe what's going on in your legs.
Notice the movement,
The pulsation.
Can you observe there?
Now just zooming out,
Allowing your awareness to take in your body as a whole.
Just simply be the witness of your entire body gently pulsating and moving as your breath comes and goes.
Observing that subtle opening with your inhale and the softening and drawing to center as you exhale.
Just allow for last couple of breaths here.
When you feel ready,
Just very softly start to open up your eyes,
Coming back into waking consciousness.
