Get ready for a body scan. Arrange your body in a comfortable position. Start to soften the gaze or close the eyes – a sign that we’re moving our awareness and focus from the external to the internal.  When you’re ready, let’s begin. 

We now begin rotation of consciousness, rotation of awareness by taking a trip through the different parts of the body. As quickly as possible the awareness is to go from part to part.

Repeat the part in your mind and simultaneously become aware of that part of the body. Keep yourself alert but don’t concentrate too intensely. We always start with the right side with the right hand.

Become aware of the right hand.

Right hand thumb, second finger, third finger, fourth finger, fifth finger, the palm of the hand, the back of the hand, the wrist, lower arm, elbow, upper arm, shoulder, armpit, the right waist, the right hip, the right thigh.

The kneecap, the calf muscle, the ankle, the heel, the sole of the right foot, the top of the foot, the big toe, second toe, third toe, fourth toe, fifth toe . . .

Now become aware of the left side: the left hand and the left hand hand thumb, second finger, third finger, fourth finger, fifth finger, the palm of the hand, back of the hand, the wrist, lower arm, elbow, upper arm.

The shoulder, armpit, left waist, left hip, left thigh, the kneecap, the calf, the ankle, the heel, the sole of the left foot, the top of the foot, the big toe, second toe, third toe, fourth toe, fifth toe . . .

Now to the back. Become aware of the right shoulder blade, the left shoulder blade . . . the spine . . . the whole back together . . .

Now go to the top of the head. The top of the head, the forehead, both sides of the head.

The right eyebrow, the left eyebrow, the space between the eyebrows.

The right eyelid, the left eyelid, the right eye, the left eye, the right ear, the left ear, the right cheek, the left cheek, the nose, the tip of the nose, the upper lip, lower lip, the chin, the throat.

The right chest, the left chest, the middle of the chest, the navel, the abdomen . . .

The whole of the right leg . . . the whole of the left leg . . . both legs together. 

The whole of the right arm . . . the whole of the left arm . . . both arms together.

The whole of the back, spine, shoulder blades . . .

The whole of the front, abdomen, chest . . .

The whole of the back and front . . . together . . .

The whole of the head . . .

The whole body together . . .

The whole body together . . .

The whole body together.