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Sit comfortably or lie flat on your back with your arms by your sides.
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Take a deep breath. Let it out slowly. Let go all over
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Feel your body first of all as one unit all over
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Observe what is happening in the body? Feel any sensations or tension.
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Feel the weight of your body and the contact with the chair or floor
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Scan slowly through the body beginning with your feet, moving up to your ankles, calves, thighs, midriff, stomach, back, chest, shoulders, down your arms into your fingers and then up to your neck, throat, head, face, and scalp. Explore each area of your body at whatever speed feels comfortable.
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Then feel your body as a single unit again
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If your mind settles rest in the stillness
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