Lie or sit down in a comfortable position. Make sure that you are not wearing any tight clothes.

Now bring your attention to feet, pay attention to any kind of pain, warmth, tension, coolness, and discomfort in them.

Slowly shift your focus on lower legs. Again follow the above procedure and feel any kind of physical sensations in them (if any). Make sure that you don’t try to change any state of feeling (whether it’s good or bad). Just be aware of it nothing else.

Now drift your attention to your upper legs, hips, pelvic region, abdomen, chest, lower back, upper back, lower arms, upper arms, neck, shoulder, fingers, hands, neck, face (eyes, nose, mouth, and jawline), forehead, temples, and head.

If you feel tension at any part of your body, stop at it and gently exhale to release the pressure.

At last, take one or two deeper breathes and fill your whole body (from top to bottom) with awareness. Experience and develop compassion toward yourself.

You can repeat the process if you want.