Body as Anchor

Sit or lie down comfortably. Bring your attention to the soles of your feet. Feel the contact with the floor or bed beneath you. Slowly move your attention upward—through your ankles, calves, knees, hips, belly, chest, shoulders, arms, hands, neck, and face. At each place, pause for a breath and simply notice what is there: warmth, coolness, tension, ease. Do not fix anything. Awareness itself softens what it touches.