Settling into a comfortable position,
Back upright and dignified,
Head centered over the back,
Eyes closed or gazing slightly downward,
Brow relaxed,
A slight smile at the tips of the mouth,
Shoulders down and relaxed,
Feeling any tension melt away,
Feeling a softening in the chest,
Hands resting peacefully on the thighs or lap,
And feeling any connection to the ground below,
Breathing naturally,
Feeling the breaths as they come in and out,
Paying attention as the air flows in,
Paying attention as the air flows out,
Feeling any stillness,
Feeling any calm,
This is a time for connecting with yourself,
Connecting with your breath,
Connecting with your body,
Now bringing attention to your body,
Noticing any sensations,
Any discomfort,
Any relaxations,
Coolness or warmth,
Noticing what's right here,
Right now,
Starting with your left foot,
Bringing attention to your big toe,
Feeling anything inside or outside the toe,
Now the next toe,
The middle toe,
The next toe,
The pinky toe,
The top of the foot,
The ball of the foot,
The arch,
The heel,
The outside of the ankle,
The inside of the ankle,
The lower shin,
The calf muscle,
The top of the shin,
The back of the knee,
The front of the knee,
The back of the thigh,
The front of the thigh,
The left side of the hip,
The groin area,
The abdomen,
The left side of the rib cage,
The heart area,
The left collarbone,
The armpit,
The inside of the upper arm,
The inside of the elbow,
The inside of the forearm,
The inside of the wrist,
The left palm,
The thumb,
Pointer finger,
Little finger,
Ring finger,
The left pinky,
The back of the hand,
The outside of the forearm,
The outside of the elbow,
The outside of the upper arm,
The top of the left shoulder,
The front of the neck,
The chin,
The jaw,
The mouth,
The cheekbones,
The left temple,
The left eye,
The right eye,
The right temple,
The forehead area,
The crown of the head,
The back of the head,
The back of the neck,
The top of the right shoulder,
The outside upper right arm,
The outside of the elbow,
The outside of the forearm,
The back of the right hand,
The right pinky,
Ring finger,
Middle finger,
Pointer finger,
Thumb,
The right palm,
The inside of the wrist,
The inside of the forearm,
The inside of the elbow,
The inside of the upper arm,
The right armpit,
The collarbone,
The upper back,
The right side of the ribcage,
The lower back,
The sit bones,
The right side of the hip,
The front of the right thigh,
The back of the thigh,
The front of the knee,
The back of the knee,
The top of the shin,
The calf muscle,
The lower shin,
The inside of the ankle,
The outside of the ankle,
The heel,
The arch,
The ball of the foot,
The top of the foot,
The pinky toe,
The next toe,
The middle toe,
The next toe,
And the big toe.
Now bringing attention to the entire right foot,
Now the left foot,
Now both feet,
Now the entire right leg,
The left leg,
Now both legs,
The chest,
The back,
The right arm,
The left arm,
Both arms,
The entire torso,
The neck,
The head.
Now the entire body,
Feeling any sensations,
Accepting what is there,
Simply noticing,
And being with your body.
Bringing attention back to the breath,
The natural rhythm of breathing,
Noticing the inhale,
Feeling the air flow in through the nostrils,
Feeling the chest move,
Noticing the exhale,
Feeling the chest fall,
Feeling the air flow out through the nostrils,
Noticing the life force within you,
Feeling the aliveness of your body.
May this feeling carry forth into your day.
Namaste.
