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Settle Into Alert Relaxation
- Make yourself comfortable and settle into a posture that supports alert relaxation.
- Take several long, deep breaths and then let the breath return to its natural rhythm while noticing presence.
Awaken Awareness Through Body Scan
- Awaken awareness through the body by scanning the head, face, throat, and shoulders.
- Soften the face and breathe into areas of tension, imagining tightness dissolving into receptivity.
Feel Hands As Fields Of Sensation
- Move attention through the arms and hands, noticing the aliveness in fingers and palms.
- Sense tingling, vibration, and the spaces between fingers to ground awareness in sensation.