The purpose of this exercise is to become aware of each part of your body, any tension that may be there, and to release that tension.

1. Start by becoming aware of the rising and falling of your chest as you breathe and in your stomach. Continue to breathe and allow your breath to center you.

2. Focus your attention on the soles of your feet. Be aware of any sensations present. Be aware of this sensation without judging it or trying to change it. After a few breaths, imagine that your breath is going into the soles of your feet. Continue to breathe in and out and notice any release of tension. Continue to observe with no judgments.

3. Focus your attention on the rest of your feet, moving up to your ankles. Be aware of any sensations here. Continue to breathe, focusing your breath all the way down to your feet past your diaphragm. Breathe in and out of your feet, continuing to notice any sensations without judging them.

4. Continue to breathe and scan up the rest of your body starting with the lower parts of your body—your lower legs, knees, upper legs, pelvis, his, buttocks, lower back, upper back, chest, belly, upper shoulders, neck, head, and face. Go slowly as you scan each body part and become aware of any sensations present, without judging them or trying to change them. Breathe into each body part, let your breath go, and move onto the next body part

5. Refocus to your neck, shoulders, and any other place that has pain or tension. Be aware of these sensations without judging them. Continue to breathe, imagining your breath opening any tight muscles or any places of discomfort. When you breathe out, imagine the pain flowing out with your breath.

6. As you reach your head, scan your body one final time for any spots of tension. Imagine a hole at the top of your head. Breathe in through the top of this hole, all the way down to your feet, and up through this hole again. Imagine your breath taking away all the areas of tension with it.