Find yourself a comfortable seat.
It can either be an upright chair or sitting on the floor on a cushion.
Just allow it to be one where the spine can be erect.
For this meditation,
You may find it easier to lay on the floor or even in your bed.
Whatever option you have chosen,
Start by bringing awareness to your breath,
Without changing it.
Just notice it.
And then after a few moments,
Take several long,
Deep,
Deliberate breaths.
Breathe in fully,
Filling up the lungs,
And exhale completely.
Next,
Start to pay attention to the sensations in your body.
Begin at your feet and notice how the bottoms feel on the earth.
What the toes feel like.
The top of the feet.
And even the inner sensation.
You may notice some tingling.
Now if you didn't notice anything,
Don't worry.
Allow yourself the freedom to feel nothing.
And gently move your awareness to your ankles.
The shins.
Your calves.
The knees.
The hamstrings.
And thighs.
Observe any sensations there.
Can you soften anywhere where you feel tension or stiffness?
If your mind has begun to wander,
No worries.
Gently guide the attention back to the legs and breathe.
And raise the attention to your pelvis.
Notice any sensation in the outer hips,
The lower back.
Is there any tension there?
Again,
Gently relax and breathe.
Let go of any judgments that may arise.
Bring the awareness to the navel now.
Feel the belly rise and fall.
Move it into the rib cage.
The middle and upper back.
Can you allow for softening of any tension in this region?
Then notice your heart.
Listen for your heartbeat.
Can you let your heart melt deeper into your chest?
Move the attention to the collarbones.
Can they widen and soften?
Let the breath deepen and bring your focused attention to the upper arms.
Triceps and biceps.
Elbows.
Forearms.
Wrists.
The palm of your hand.
All four fingers.
Even your thumbs.
The internal sensation of the hand.
Again,
You may notice tingling or pulsating.
Let go of any tension you might be experiencing.
Now bring the breath to the shoulders and the neck.
If you feel any rigidity,
Breathe deeper and simply allow.
Then shift your attention to your face.
Softening the jaw.
The tongue.
A little opening between the teeth.
Softening the lips.
Allow the eyes to sink into the body.
Relaxing the ears.
Softening the space at the brow.
Bring your focus to the crown of your head.
Notice the feeling on your scalp and your hair.
Breathe very deeply.
And as if you had a camera lens,
Back it up and widen it.
To expand the awareness to the totality of the body.
Notice any sensations from the apex of your head all the way down the body to the base of your feet.
Take several breaths.
And then very slowly and deliberately.
Taking all the time that you need in your own way and your own time.
Open your eyes and take in the room.
And how do you feel?
Was that sweet and softening and relaxing?
Or was it difficult and at times even painful?
Just notice without passing judgment.
Remember this isn't something to be good at.
It is a tool to create space in the brain and the body.
