Begin by noticing the feeling of sitting or lying,
And each time you exhale,
Imagine yourself sinking a little deeper into the support of the ground beneath.
It's quite normal during these practices for your attention to wander,
And this may happen many times.
This is expected so don't worry when it happens.
Just gently lead your awareness back to your body.
Now notice your breathing.
Bring your awareness to all the different parts of the body which are changed by your breath,
Your nostrils,
Mouth,
Throat,
Chest,
Abdomen.
Notice noticing the rise and fall,
The expansion and the contraction.
Now move your awareness away from your breathing and all the way down your left leg.
Right the way down to the big toe of your left foot.
Notice how it feels.
Is it cold or warm?
Is there any pressure or internal sensation?
Can you sense anything touching the skin in that area?
Perhaps there is very little sensation,
That's okay.
Feeling nothingness is something to be aware of.
We're not trying to make feelings happen,
Just notice how it feels for you in this moment.
Now expand your awareness to your little toe,
And then to all the toes in between.
What sensation do you notice there?
Just being aware of what you do or don't notice.
It may help to imagine that you are in your body for the first time,
And how your body feels from the inside is completely new for you.
How would you describe it?
Now let your awareness extend into the whole of your left foot.
Notice the outline of your foot.
Any internal sensations.
Any detail at all that you can sense from the inside.
Allowing your left foot to be just the way it is for now.
Extend that gentle,
Curious and welcoming acceptance into the lower part of your left leg.
Up to your left knee,
And then the upper part of your left leg.
Perhaps your left leg may feel a little different to your right leg now.
If so,
Just be aware of that.
Now start to move your awareness down your right leg.
Right down to the big toe of your right foot.
Again notice any sensations inside the toe,
Or on the outside of the toe.
Or even a lack of sensation.
Just noticing your right big toe exactly how it is in this moment.
Now expand your awareness to your little toe.
And then to all the toes in between.
Noticing any sensations there.
Now let your awareness extend into the whole of your right foot.
Notice any sensations there.
Now extend your awareness into the lower part of your right leg.
Up to your right knee,
And then the upper part of your right leg.
Acknowledging and welcoming any feelings at all that you notice as you slowly move your attention up your right leg in this way.
Now slowly bring your awareness up to your pelvis,
Your hips,
Genitals and buttocks.
Spend a few moments taking in all the sensations from this area.
And how these sensations may be changing from moment to moment.
Acknowledging any thoughts or emotions that arise as you do this.
See if you can allow them to carry on in the background as you keep bringing your attention back to the moment,
To sensations in this area.
And continue to extend your awareness up the trunk of your body,
Into your lower back and abdomen.
Be aware of your abdomen rising as you breathe in,
And falling as you breathe out.
Noticing any sensations from the skin or the inside of your body in this area.
Allowing them to be there just as they are.
Being aware that this is a part of the body where emotions are often felt.
Also noticing if there are any emotional sensations there for you.
Bringing the same welcoming acceptance as you did for the sensations in the other parts of the body.
Just allowing them to be there as they are at this time.
If you notice any discomfort or pain in any part of your body,
See if you can allow it to be there for now.
Noting where it is,
And any other sensations that may be present with it.
You're not trying to achieve anything here,
So let go of any desire to make any particular sensation go away.
Rather be curious about the sensations,
With an attitude of allowing and making space.
Now move your awareness up into your chest,
And your upper back.
Notice your breathing in your chest,
And if you can,
Notice your own heart beating.
Bring your awareness to any sensations from the skin around the chest and the upper back,
And any sensations that may be felt deeper in the chest.
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.
And now move all the way down to the fingers of your left hand.
Acknowledging the sensations there.
And now the same for the whole of the left hand.
And now slowly moving up the left arm,
Noticing and bringing curiosity to all that is there.
Now down to the fingers of the right hand.
Noticing what is there,
Just as it is.
And now the same for the whole of the right hand.
And now slowly allowing your attention to rise,
All the way up your right arm.
Acknowledging and welcoming any feelings at all that you notice as you slowly move your attention up your arm in this way.
Now focusing awareness into the shoulders and up into the neck.
Bringing awareness to any sensations that are present.
Any areas of tension,
Or areas of ease.
Allowing those sensations to be just as they are for now.
Noticing any movement or changes in this area as the breaths come and go.
And now bring attention to the jaw.
Noticing any sensations there.
Then into the rest of the face,
And up into the forehead,
Temples,
And scalp.
Finally focusing your attention right on the top of your head.
And now see if you can expand your awareness to your whole body all at once.
Taking in all of those sensations as a whole.
An overall sense of your body,
Here,
Now.
And as you breathe,
Try imagining that your breath is travelling all the way into the whole body as the air comes in,
And noticing a softening release as the air goes out.
Like the air is refreshing and cleansing your whole body with each breath.
Now,
As we bring this exercise to a close,
Reflect on the process that you have undertaken here.
And notice anything that may or may not have changed for you as a result.
Thank yourself for taking the time to have this experience.
And contemplate your return to whatever you will be doing shortly.
Now slowly bring your awareness back into the space around you.
And when you are ready,
Open your eyes.
End of exercise.
