Get yourself into a comfortable position and close your eyes or soften your gaze.
Notice the support from the ground beneath and with each breath allow your body to rest into that support.
Now as I direct your attention slowly through your body,
See if you can bring a fresh curiosity – like this is the first time you have ever experienced your body from the inside.
In each part of the body,
Notice any sensation or lack of sensation from the outside of the body or the more subtle feelings from inside the body and allow them to be there just as they are for now.
Each time,
Noticing and allowing.
First bring your attention to your left foot.
Now continue to slowly move your attention up your left leg.
Noticing what is there.
Now place your attention on your right foot,
Noticing,
Allowing and continue to slowly move your attention up your right leg.
Seeing how your right leg feels right now.
Noticing when your mind wanders.
This is expected and will keep happening.
Kindly bring your attention back to your body.
Now focusing attention on the hips,
Pelvis,
Genitals and buttocks.
Noticing how you are being supported in this area by the ground and noticing any sensations or feelings.
Noticing thoughts and emotions with the same curious acceptance as any other sensation.
Continue to extend your awareness up the trunk of your body into your lower back and abdomen.
Notice any movement with the breath.
Any physical or emotional sensations.
Allowing whatever is there or not there to just be as it is.
Now move your awareness up into your chest and upper back.
Notice your breath.
Allow any emotions or physical sensations and acknowledge any thoughts that arise.
Remember it is normal to get distracted by your thoughts from time to time.
Just notice where your attention has been and allow my voice to gently guide you back to your body.
Now bring your attention down to your left hand and slowly move up your left arm.
Noticing,
Allowing and now shift your focus to your right hand and slowly move your attention up your right arm.
Notice,
Allow.
Now focusing awareness into the shoulders and up into the neck.
Slowly observing any changes as the breaths come and go for a few moments.
And now bring attention up into the face and all around your head.
Now see if you can expand your awareness to your whole body all at once.
Bringing in all of those sensations as a whole.
An overall sense of your body,
Here,
Now.
And whenever you feel ready,
Slowly bring your awareness back into the space around you and open your eyes.
End of exercise.
