You can either sit or lie down during this meditation exercise.
If you easily fall asleep, I suggest you remain seated.
Close your eyes and direct your focus into your body.
Notice your breathing for a few moments.
Let the air travel in and out of your lungs.
Now, let your focus wander down your body all the way to your toes.
How do your toes feel at this moment?
Maybe you can experience some tingling. Maybe you feel numb or tense.
Perhaps you can feel if your toes are wet or warm.
Or perhaps you don’t feel anything at this moment.
There’s no need to control your sensations, just observe.
Expand your focus
and notice the sensations in your feet. How do your feet feel right now?
Try to observe without judging if it feels good or bad.
Let go of your feet and move your focus to your calves.
And your knees.
And explore the sensations in your thighs right now.
Whenever you get distracted by thoughts during this exercise,
notice what kind of thought distracted you,
maybe work thoughts, maybe the to-do list.
Or thoughts like “this is not working” or “this is frustrating”.
Notice what kind of thought popped into your head,
and then kindly redirect your focus to your body.
Now, continue by focusing on your pelvis.
What can you feel in your pelvis right now?
When you feel ready, focus on the sensations in your back,
your lower-back and upper-back.
Notice what’s going on in your stomach right now.
Try to observe without judging whether it feels good or bad.
Focus on your chest and all the sensations in your chest.
Now, pay attention to your neck.
What sensations are present in your neck at the moment?
Continue up to your face.
Notice your face
and see if you can let the muscles of your face relax.
Now, notice that you’re sitting or lying here with your whole body,
from your scalp to the soles of your feet.
Imagine that the air travels through your whole body.
It reaches all the way to your toes and your fingertips.
Try to pay attention to your breathing and your body
as often as possible during the rest of the day.
When you feel ready, slowly open your eyes
and return to your session.