Start by bringing your attention to your toes.
Feel the space between your toes.
The air on the skin of your toes.
Feel the sensations on the soles of your feet.
Feeling of the surface your feet touch.
The temperature and textures all around your feet.
Toes soles of the feet tops of your feet.
Feel that your feet are alive.
Feel that your ankles are alive.
Feel your lower legs.
Again the textures on your calves and your shins.
The temperature.
Any surface that your lower legs might be touching.
Feel the sensations of your knees.
The life in your knees.
Feel your thighs deep into the centre of your thighs.
The temperature.
Any textures on the skin of your thighs.
Feeling both of your legs alive with sensation from the inside out.
Feeling the sensations of your pelvis,
Your hips,
Your bum,
Your groin,
Your low low belly.
Any sensations found in this space of your hips,
Your low belly,
Groin,
Your bum.
This too is alive.
Feeling into your abdomen,
Your lower back.
The experience of sensation in your belly as you breathe.
The textures and temperature you feel on your lower back.
Any surface it might be touching.
Feeling your ribs,
The middle of your back.
Alive with feeling and sensation.
Feeling movement of your breath.
Moving to your chest,
Your upper back.
Feeling of being alive in your chest,
Through your lungs and the beat of your heart.
The sensations of your back.
The softening down.
Feel your whole torso now,
Front and back,
Alive,
Awake,
Breathing,
Beating.
Now move your focus,
Your attention to your hands.
Feeling your fingers,
Space between each finger.
The temperature on the skin of your hands.
Palm of the hands,
Back of the hands.
Hands alive with sensation.
Your wrists alive,
Pulsing.
Feel your forearms,
The various textures and temperatures and sensations of your forearms.
The life in your elbows.
The life in your upper arms.
The textures and feelings on the skin of your upper arms.
Feel your shoulders,
The top,
The front and back of your shoulders.
Right into the bones.
Both arms,
Both hands alive.
Right here on your body.
Feeling your neck,
Your throat,
Any air moving through your throat.
Feel the temperature of it as it moves through your throat.
The life in your throat.
The life in your neck.
And feel now your whole head,
Your face,
Your ears,
The top and back of your head.
Any temperatures or textures you feel on your face.
Noticing anything you hear or see.
And feel now your entire body,
Alive,
Right here.
Breathing,
Feeling,
Sensing.
And start to take three deep breaths.
And on your last breath,
As you exhale,
You can open your eyes.
