Start by finding a position that is comfortable.
It can be sitting,
On the floor,
In a chair.
It can be lying down.
However,
Lying down may bring us to fall asleep more easily.
So you find a comfortable position,
You relax as best as you can,
So that all of your energy is available for you to observe what is happening.
So find that position.
Close your eyes.
Give yourself permission to be right here,
Right now.
Start noticing.
What are the sensations in the crown of your head?
What are the sensations all around your skull?
What are the sensations in your face,
In your eyes,
In your jaw?
Feel directly the sensations in your neck.
All around your neck.
Sense your shoulders.
Notice the sensations along your upper arms.
Feel the sensations in your elbows,
Your forearms,
Your wrists.
Observe the sensations in your hands,
Your fingers.
Notice sensations,
Head,
Face,
Neck,
Shoulders,
Arms and hands.
Be curious to notice the sensations in your torso,
Upper chest,
Upper back,
Around your armpits,
All around your ribcage.
What are the sensations in your abdominal area?
Not only at the front,
But sides and back.
Experience directly the sensations in your pelvis,
All around your pelvis.
As you are feeling,
Try not to describe,
Try not to bring words into the sensations,
Just feel.
Now feel your thighs,
All around your thighs.
Feel knees,
Lower legs.
Feel the sensations in your ankles,
Your feet and your toes.
Take a moment to notice if your body feels a little bit more relaxed,
More at ease.
Remaining still,
With your eyes closed,
Try this simple experiment.
First you feel what it feels like to be you,
Right here,
Right now.
And then you bring a gentle smile to your face,
To your eyes.
Did something change?
Do you feel any different when you smile?
If bringing a smile to your face generates a feeling of likeness,
Of clarity or brightness,
See if you want to keep that connection to inner brightness through your gentle smile.
