This is intended to be practiced laying down on a bed, or on the floor. Avoid over propping the head to much to help lengthen the spine. A pillow can be placed under the knees to support the lower back for deeper relaxation.

The focus of this practice is to become comfortable with different sensations that may arise within your body as you pay attention to them. Go slow, and if you begin to feel overwhelmed with what you are feeling, stop completely, or bring the awareness into the hands, or the weight of the body on the surface below you. This will help to calm and soothe the nervous system.

Do not be concerned if you are unable to feel relaxed, this will come in time as you are able to feel the sensations that arise in the body. It is the nature of awareness, that by allowing ourselves to feel the sensations in our bodies, that we are able to slowly release the stored stress and tension within our cells and the nervous system.

Remember the aim is to simply feel, not to analyze or judge, just noticing what is the pleasant, unpleasant, or even an absence of feeling, and simply being with what is.