Let's start by sitting comfortably in a chair or lying down if that's what you prefer.
Your hands could be resting gently in your lap or at your side and taking a few long slow breaths.
Feeling your stomach expand with the in-breath and relaxing on the out-breath.
Making the out-breath slightly longer than the in-breath.
Closing your eyes or just having them in a soft gaze.
Letting go of anything around you,
Any noises and beginning to shift your awareness from the outside to the interior of your body.
So dropping down out of your head and any thoughts that might arise.
Bringing your awareness back to the interior of your body and just focus on the gentle in and out of your breath.
And then gently bringing your awareness down to your feet.
Feel your feet in contact with the floor or the bed and notice any physical sensations.
Maybe there's pain,
Tightness or tension.
Just notice.
Allowing your attention to slowly move up to your ankles.
Just notice what's there,
Any physical sensations.
No judgments here,
Just notice.
Becoming aware of anything in your ankles.
Moving your attention up to your calves and allowing your attention and your awareness to just rest there for a minute.
Moving your awareness up to your knees.
Just noticing your knees.
And moving your attention up to your thighs now.
Again,
Allowing your awareness to just rest there.
Bringing your attention to your thighs.
Noticing any physical sensations.
Is there a temperature?
Is there any movement?
Any tightness or tension?
Just notice.
If your attention begins to wander,
Just gently bringing it back into your physical body.
No judgments,
Just notice.
Moving your attention up into the hips.
Allowing your attention to rest there.
Noticing any physical sensations.
Noticing any tightness or tension.
Moving your attention up to your hips.
Noticing any physical sensations.
No rush.
Now up into your tummy.
Noticing any sensations.
Pain,
Tightness,
Tension.
Any temperature.
Any movement.
Just notice.
Slowly bringing your attention now up to your chest.
Noticing your heart space.
And any sensations that might be there.
Just being curious.
What is the physical sensation you can feel in your chest?
Just being aware of your heart.
The breath coming in and out of your chest.
Moving your attention now up to your shoulders.
Allowing your attention to just rest in your shoulders.
Noticing any tightness,
Tension,
Just allowing your shoulders to drop.
Noticing the space between your shoulders and your ears.
Moving your attention now down your arms.
Noticing your elbows.
Your hands.
Your fingertips.
Just noticing what's there.
Allowing your awareness just to rest.
Being curious.
Observing any feelings or sensations.
Slowly moving your attention up to your neck.
Just notice your neck.
Moving your awareness down to your throat.
Just putting all your attention into your throat.
Just putting all your attention there.
And slowly moving up.
Giving some attention to your scalp.
And then down into your forehead.
Allowing your awareness just to rest for a moment on your forehead.
And moving your attention to your eyes.
And your eyelashes.
Your nose.
Your mouth.
Your ears.
And your nose.
Your ears.
And then very slowly expanding your attention to take in awareness of your whole body.
Slowly bringing your awareness out all the way from the top of your head.
All the way from the top of your head down to the bottom of your feet.
Staying with that feeling for a while.
Being curious.
Noticing any physical sensations.
Energy.
Temperature.
Temperature.
No judgment.
Just notice.
Taking in the whole of your body.
When you're ready.
Take a long slow breath.
Slowly opening your eyes.
When you're ready.
Bringing your attention back into the here and now.
Wiggling your toes and moving your fingers.
Just notice a few things around you.
Taking another long slow breath.
Maybe having a gentle stretch as your awareness comes back into the present moment.
Just noticing how you feel.
And then taking this feeling with you into the rest of your day.
