So to begin with just closing your eyes.

And draw your awareness into the body.

Take a deep breath in.

And letting it go.

And when you're ready, just taking

two more deep breaths like that.

And then just relaxing

any control of the breath.

Let the body breathe naturally.

And just gathering your attention and

moving it all the way down into the feet.

And noticing using any physical sensations

arising in the feet in this moment.

And then expanding your attention

to take in both feet and ankles.

Just noticing any and all

sensations here, moment by moment.

And now expanding your attention

to include the lower legs.

And the knees.

And now the whole legs.

The right and the left leg.

Just holding both legs center

stage in awareness, and then

everything else just drops away.

You might feel the touch of

fabrics on skin or a sense of

temperature, pressure, pulsing.

And now moving attention

to the pelvis and the hips.

And the lower abdomen.

And the lower back.

And then moving up the torso

to the chest and the upper back

,right up into the shoulders.

Now opening to the sensations

here with a kindly curiosity.

And being aware of both arms from

the shoulders to the fingertips.

Moving to the neck and the head.

And noticing all the

sensations in the face.

And then begin to expand your

attention now down from the head

until it flows through the whole body.

So you're holding the whole

physical body in awareness now.

Just being fully alive to the

sensations arising in the whole body.

And noticing how the whole physical

body is being gently rocked and

cradled by the natural breath.

Just following the movement and the flow

of the breath in your body, just for

these last moments of the meditation.

And as this practice now comes towards

a close, taking a deep breath in.

And as you breathe out, just beginning

to wriggle the fingers and toes.

And take a moment to notice how you feel

after taking some time out for meditation.

And perhaps now forming an intention to

take this quality of awareness with you

as you go about the rest of your day.

And when you're ready, opening the eyes.