Bring your body into a seated posture.
Make sure that you're comfortable and that you have some connection with the earth.
So you may be seated on the floor or a mat on the floor.
Or you may be seated in a chair with your feet flat on the floor.
If it's comfortable for you,
Close your eyes.
And if that's not comfortable,
Just let your gaze rest softly down towards the floor.
Begin by noticing how your body feels in the posture that it's in.
Noticing any messages from your body.
And bring your awareness to your feet and toes.
And notice any sensations in the feet and toes.
And we don't need to do anything with any sensations.
We're just noticing what's there in this moment.
Leave the feet and toes now and bring your awareness into your calves and your shins.
Noticing sensations in the calves and shins.
And then move your awareness to your knees.
Noticing any sensations in the knees.
Leave the knees now and bring your awareness into your thighs.
Notice any sensations in the thighs.
Become aware of your buttocks and be aware of any sensations in the buttocks.
Move your awareness along your spine from the base of the spine to the top of the spine at the top of the neck.
And as you move your awareness up the spine,
Notice any sensations in the lower back.
The middle of the back.
The upper back.
And the neck.
Move your awareness around to the front of your body,
Noticing any sensations in the abdomen.
Any sensations in the chest.
Any sensations in the solar plexus between the abdomen and the chest.
And now bring your awareness to your arms,
Noticing any sensations in the arms.
And then move your focus to your hands and fingers and notice any sensations in the hands and fingers.
Release your focus on the hands and fingers and become aware of your face.
Noticing each part of your face.
The eyes,
Ears,
Nose and mouth.
Noticing the cheeks,
The jaw and the forehead.
And just being aware of any sensations in the face.
Be aware of the whole of your head,
The crown,
The sides and the back of the head.
Any sensations in the head.
And now be aware of the whole of your body,
The whole of the body.
Scan your mind through from the crown of the head,
Down through the body to the tips of the toes,
The tips of the fingers.
Noticing every area of the body.
And then bringing the awareness back to the feeling of your body sitting in its posture and the contact between you and whatever it is that you're sitting on.
Being aware now of any sounds around you,
Near to you or further away.
If your eyes are closed,
Just tilt the chin slightly so that when you open your eyes you're gazing downwards.
And then lift the head and the eyes slightly to your gazing forwards.
Take a moment just to be aware of being here now in this moment.
And then prepare to go about your day.
Thank you for joining me in this practice.
