Get perfectly still: Lie down comfortably and commit to staying as still as a statue. 

Start at the toes: Bring all your awareness to the tips of your toes on both feet, noticing any warmth or tingling. 

Move up the legs: Slowly glide your attention up through your arches, ankles, calves, and knees. 

Scan the torso: Bring your awareness into your hips, belly, lower back, and chest, watching them move with your breath. 

Scan hands and arms: Feel your fingertips, palms, wrists, and forearms, letting them go completely heavy. 

Soften the jaw: Move up to your neck, jaw, cheeks, and forehead, intentionally softening any microscopic tension. 

Rest in the whole body: Imagine your whole body glowing with awareness from head to toe for a few quiet minutes.