Begin by finding a comfortable seat either on the chair or on a pillow cushion and allow your seat to really heavy down ground into the seat of the chair cushion. At the same time, allow your spine to lengthen upwards, lifting your head effortlessly towards the ceiling or sky. Rest your arms and hands wherever they're most comfortable and allow the eyes to see Softly clothes began by noticing your natural breath for just a moment. Let's begin to scan the body by slowly bringing the attention down to the feet. Feel your feet and their placement on the ground or the cushion with a sense of curiosity and soft awareness, notice any and all sensations their physical or otherwise, at the level of the feet and toes. You may feel the pressure of the feet resting on the floor.

You may notice a sense of vibration a feeling of temperature simply know Any sensations that might be present right now in the feet. And now gently move your attention into the lower legs. And notice noticing anything that arises there. Any sensation, any movement, any sense of restriction or space, comfort or discomfort. Notice any feeling at all that may arise in the lower legs. Bringing your attention now to the knees.

As if you could look all the way inside noticing any qualities, anything that presents itself they're around the nice How do they feel right now and slowly gliding your attention over the upper legs and by noticing any points of pressure, any points of contact, noticing the sensations of weight, having this lightness and also remaining open to any feelings or emotions that may be around when your full attention is placed on each body part Bring the attention up to the hips Have a seat now feeling into the general area without trying to change anything. Just remaining neutral and noticing what's present at the area of the hips and the seat. Bring your attention up now to the abdomen. What can you notice when you gaze internally around the area of the abdomen try to be accepting of Whatever arises, even if no sensation arises, that's perfect too.

And now moving the attention up even further into the ribcage and the chest. observe any sensation, any sense of fullness, lightness, expansiveness, any movement or vibration, any feeling at all that may come in or drift off again continue to observe Now bring your awareness into a lower back, the lower spine and the muscles around it. What can you observe at the level of the lower back? How does it feel right now? Keep witnessing the body letting any desire to judge or criticize what comes up, fade away. As if you're just an observer, just watching what's already there, remaining neutral and unconcerned.

Now bringing your attention up to the middle back the spine and the muscles around it. Slowly, gently scanning that area for information now noticing with a soft inward gaze comes to mind as your rest your focus on the upper back now. gently move your attention to the upper arms and into the elbows. Watching and noticing gliding the focus down into the forearms. Notice any softness or tightness, any coolness or warm anything at all that appears in the forums. And now placing the attention of the hands and fingers, noticing the position of the hands and the fingers without any need to change anything.

Remaining sensitive to any sensations that arise. Slowly Now move your attention up to the neck and the throat. just observing with your attention, just watching this area's staying receptive to whatever may be found here. Now moving the focus to the face the job on The tiny muscles that create the facial expressions noticing the shape, the feeling of the entire face witnessing any emotions or feeling states that may reside here. Just observing, just watching and now bring your attention up to the top of the head. Noticing anything that stands out here.

What can you sense around the head and the top of the skull Begin now to draw your awareness outward. Imagine it increasing in size so that it can witness the entire body now as a whole. Notice any sensations, feelings, moods, of the body as a whole right now, noticing very lightly, without needing to attach titles of like or dislike to anything that might arise, but rather staying neutral to the expression of the body as it is right now. And now slowly begin to draw your attention back in so that it rests in the very center of the chest. Notice here the rising and falling motion. Begin to breathe a little deeper now.

Bring yourself back into the feeling of the physical body resting in its seat. And then when you're ready, begin to open the eyes bringing yourself back into the room. Take them moment to notice how you feel right now.