Scan through your body from head to toe, notice the details
The top of your head
Eyebrows
Nose
Cheeks
Tongue
Ears
Neck
Shoulders
Biceps / triceps
Forearms
Fingers and fingertips
Spine
Chest
Abs
Booty
Quads
Hamstrings
Knees
Shins
Calves
Feet
Toes
Now, let it all dissolve into a cloud of sensation
Is there any discomfort? Any pain? Itchiness? Restlessness?
Notice it in detail
Don't try and fix it, or judge it
Just notice
Be grateful for your body working so hard
Think how much we ask of our bodies
Walking around
Carrying heavy objects
Sitting for hours
Appreciate all your body does for you, and consider what you can do for it
Think of a good night's sleep as a gift to your body
The same with a nutritious meal or physical exercise, even stretching
Your body will be with you for your entire life, it's best to take care of it accordingly
Now, explore the sensations in your body
If you find yourself lost in thought, come back to the feeling of your body resting on the floor / chair