Sitting comfortably with your back upright and straight.
Choosing to either keep a soft downward gaze or gently close your eyes down.
Allowing your breath to be smooth and gentle in and out through your nostrils.
And just bring your awareness within your body.
Noticing firstly points of contact your body's making.
With the chair where you're sitting.
Your feet on the ground.
And noticing where your hands are resting.
And allow your awareness to move to your shoulders.
And to release any tension.
Physically roll your shoulders up and back and down.
And similarly with your jaw.
Keep your lips together and gently allow the jaw to drop slightly open.
And just releasing any tightness,
Any tension.
Start to watch your breathing.
The rise and fall of your chest with each breath.
Maybe noticing how deep your breath is going.
And noticing the rate of your breathing.
You're not trying to change your breathing,
You're simply observing it.
As we move through the body with this body scan.
Just notice any sensations you're experiencing.
Again not judging or trying to change.
Just observing.
Allow your awareness to come to the top of your head.
And notice your hair and your scalp.
Are you noticing any sensations here?
Maybe there is some warmth or coolness,
Maybe tingling or maybe nothing at all.
Simply observe.
Gently bring your awareness down to your forehead.
Again noticing anything there.
Maybe you're holding some tension.
As you exhale just feel the skin on your forehead relax.
Try and allow tension to be carried away with each exhale breath.
Bring your awareness to your eyebrows.
And your eyes.
Be aware of the line where your eyelids meet.
Allow your awareness to move to your nose.
Notice the air moving in and out of your nostrils.
Maybe you can notice a difference in temperature between the inhale and the exhale.
And because we're paying attention with all of our senses.
Are you aware of any scent or smell?
Allow your awareness to come to your cheeks.
Cheekbones.
Inner ears.
Outer ears.
Inside your mouth.
Notice where your tongue is resting.
Is it on the floor of your mouth?
Against your teeth?
Or the roof of your mouth?
And are you aware of any taste?
Notice your lips.
And be aware of the line where your lips meet.
Notice your jaw.
Again just allowing it to be slightly open releasing any tension.
But still keeping the lips together.
Become aware of the back of your head.
Your neck.
Supporting your head.
You aware of the back of your neck?
The front of your neck.
Your throat.
Allow your awareness to come to your shoulders.
The top of your back.
Can you notice any sensations here?
Be aware of the whole length of your spine.
And notice your lower back.
Are there any sensations here?
Is your lower back making contact with a cushion or the chair?
Allow your awareness to move back to your shoulder joints.
Feeling gravity pulling your arms downwards.
Notice your upper arms.
Backs of the hands.
First fingers.
Second fingers.
Third fingers.
Fourth fingers.
Little fingers.
Allow your awareness to hold all of your lower arms,
Hands and fingers.
And notice any sensations.
Maybe there's warmth here.
Or coolness.
Or tingling.
Or nothing.
Just notice.
Bring your awareness now to your chest.
Notice the rise and fall of your chest as you breathe.
Can you notice your heart beating?
Allow your awareness to move to your belly.
Is there any movement here as you breathe?
Allow the awareness to move to your hips.
Again,
Notice points of contact with where you are sitting.
Be aware of your upper back.
Legs.
Knees.
Tops of the feet.
Soles of the feet.
Big toes.
Second toes.
Third toes.
Little toes.
Allow your awareness to hold all of your lower legs,
Feet and toes together.
Just noticing any sensations here.
Allow your awareness to expand,
Including all of your legs,
Feet and toes.
Expand your awareness further and include your arms,
Hands,
Fingers,
As well as your legs,
Feet and toes.
Allow your awareness to expand even further,
Holding your torso in your awareness as well.
And finally,
Including your neck and your head.
We're now holding your whole body in your awareness.
Enjoy this awareness for the next minute.
Allowing your awareness now to return to your breath.
Watching the rise and fall of your chest.
Being aware once again of the points of contact your body's making.
Where you are sitting.
Your feet on the ground.
And where your hands are resting.
And slowly allowing your awareness to move outside of your body.
Becoming aware of any sounds around you.
Becoming aware of where you are.
Very gradually awakening your body.
Maybe moving your attention to the sounds around you.
Moving fingers and toes.
And when you're ready,
Very slowly,
Open your eyes.
