Body

Be aware of the crown of your hair. Feel it, sense it. Don’t just think about it. Don’t think with it. Just be aware of it, and in it, and through it now.

Be aware of the crown of your head, of your forehead, your nose, your eyes, ears, mouth, and so on, right down to the soles of your feet.

Don’t be in a hurry. Don’t delay too long. Don’t worry about dividing the body into precisely equal parts. Don’t leave any part out.

If you sense little or nothing at any part, dwell a moment or two and pass on.

If you reach the soles of your feet within the time you choose to spend, move back up again.

If you are distracted at any point, be aware and return gently and in due time to the point you last left.

Be aware of the whole of your body, part by part, from the crown of the head to the soles of the feet, beginning now.