Find a comfortable place to lie or sit for about 30 minutes. Settle into your position, adjusting so that you can stay still in this position for the whole practice.

Begin by becoming aware of your surroundings, then bring attention to the sensation of your body in contact with the floor, or your seat if you are sitting, or anywhere that your body is in contact with the outside world. Then for a short while bring attention to the rhythm of your breath entering and leaving the body.

Starting with the left foot, focus your attention on your toes, noticing the sensations there. Notice whether sensations are pleasant, unpleasant, or neutral. You may have no sensations where your attention lands, but that is okay too. Move attention to include the sole of your left foot, noticing what sensations are there in the same way. In this way the guidance will take you all the way through your body, at each stopping point just noticing sensations without trying to change them.

Throughout the exercise, inevitably your mind will wander. That is natural, and if you are listening to guidance just resume where the guidance is at the point that you noticed your mind wandered. Mind wandering is natural. If you are lying down, you may drift off to sleep too. That too is natural. Do not judge yourself negatively for any of these.

Last modified: Thursday, 7 May 2020, 2:11 PM