Body scan

Lie down comfortably or sit with support. Close your eyes.

Begin at the top of your head. Notice any sensations there. Tingling, pressure, warmth, nothing at all—whatever is present.

Slowly move your attention down through your body:

Forehead. Eyes. Cheeks. Jaw. Neck. Shoulders. Arms. Hands. Chest. Belly. Lower back. Hips. Thighs. Knees. Calves. Ankles. Feet. Toes.

At each area, simply notice what is there. Do not try to relax or change anything. Just notice.

If you find areas of tension or discomfort, breathe into them. Let your breath touch those places with kindness.

Your body is always in the present moment. It cannot be anywhere else.

Let it teach you how to arrive here.