- Albert Tiong
1.
Lie down on your back with legs slightly apart
Raise your knees if that is more comfortable
Close your eyes
Feel the weight of your body on the floor or bed
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2.
When you are ready, move your awareness to the toes of your left foot
Focus on each toe
Be aware of any sensation, the touch of one toe against another
Turn your awareness to the other parts of the left foot - sole, heel, ankle
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3.
Now move your attention to your left shin, calf, knee and thigh
Scan each of these areas with awareness for about half a minute
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4.
When you feel ready, take your attention away from your left leg and on to your right leg
Just like previously, focus on each toes, the progress to the sole, heel and ankle
Move your attention to the right shin, calf, knee and thigh
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5.
Do the same for the pelvic area - groin, genitals, buttocks and hips
When you are ready, move your attention to the lower abdomen and lower back
Pay attention to your abdomen moving as you breathe
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6.
Focus your attention on your chest and upper back
Be aware of the rising and falling of your body as you breathe
Feel your heart beating
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7.
Take your attention down along your left arm, focus on the five fingers, palm, and wrist
Take your attention up towards the lower arm, elbow, upper arm and shoulder
Do the same for the right arm, hand, palm, wrist, elbow and shoulder
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8.
Bring your attention now to the neck and throat
After about 30 seconds, focus on your jaw and mouth
Feel your lips touching each other
Feel your tongue against your teeth and the top part of your mouth
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9.
Focus on your eyes and eyelids
Feel the sensation of your eyes blinking
Feel any difference of feelings between the left and right eye
Bring your attention to your nose, notice the air going into and out of your nose
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10.
Focus on your ears, cheeks temples, forehead
And to the top of your head, including your hair and scalp
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11.
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