Body Scan.

[gerrerd]

1 Sit in a comfortable position, and breathe slowly and deeply.

2 Start to move your awareness through your body, working upwards from your feet.

3 Pay attention to the sensations in your toes, feet, legs, back, arms, fingers, shoulders, neck, jaw, eyes, face, and scalp.

4 When you notice tension pause !

5 Gradually release this tension as you breathe out and relax, then move on.

6 Once you reach your scalp, start to move your attention back down your body in the opposite order, ending with your feet.

7 When you reach your feet, notice how you feel on the floor, Stay with that feeling for as long as you want to before getting up.