Brother Richard

But again, you're doing nothing that should cause you pain or tension.

You are just simply noticing, becoming aware of the way you fit in the body.

Draw your awareness now from your tailbone all the way up your spine.

Notice if there are any places where you feel compression or tension.

You will return to those places in a moment.

Coming up to the shoulders, notice how the shoulders are feeling.

You might notice a difference if your hands are by your side or if you're touching the back of a chair for stability.

But allow your shoulders to revolve now, maybe rotating them.

Do so gently, loosening the neck, moving slowly.

Come up around the neck, up the back of the head, down towards the face.

You can ask yourself, what is my face doing at the moment?

Is it frowning in concentration?

Is it relaxed?

Is it finding it hard to focus?

Imagine now that you are slowly rolling a wave of relaxation from your hairline down across the face, around to the jaw,

to the muscles around the jaw, down to the chin, and feel your face relax.

Coming down now through the chest, we arrive at the solar plexus and the belly, and just being aware of the breath now as it gathers there, as you breathe in and breathe out.

Breathing in and breathing out.

Feeling the solidity of your feet against the ground.

Aware of your arms and hands, whatever they are doing.