3. Now turn your attention to your individual limbs. To help target your awareness to the different parts of your body you can try imagining that you are breathing in and out through them. Scan your body: your toes, the soles of your feet, your ankles and calves, your knees, thighs and hips, from your bottom to your back and arms up to your shoulders, neck and head. If you notice that thoughts are forming, direct your attention back to your breathing and the particular part of your body you are scanning. Let your feelings and thoughts come and go.
4. At the end of the exercise you will sense your body as a whole again, from the soles of your feet up to your scalp. Feel the floor bearing your weight beneath you, and the air that surrounds you and your body. Remain lying or sitting still for a minute.
5. Breathe more deeply, inhaling and exhaling consciously. Say a few words of affirmation if you like – either out loud or to yourself – such as “I am full of strength and vigour” or “I’m looking forward to the rest of the day”. Move your feet, hands and arms. Have a good stretch, as if you had just woken up. Slowly sit or stand up.