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Start with your head. Notice if there is any tension or feeling in your forehead, eyes, ears, nose, mouth and jaw.
Proceed to scan for any sensations in your neck, shoulders, forearms and hands. Notice if there is any pain or stiffness in your shoulders. Are your shoulders relaxed and flexible or are they stiff and tense? Are your fingers clenched or relaxed?
Continue to scan the rest of your body; your spine, abdomen, hips, legs and feet. Observe the feeling in your joints and between your toes.
Whenever your mind wonders off during the exercise, remember to bring your attention back by focusing on your breathing.
Place the cup of tea close to your chest and feel the warmth of the steam. At the same time, inhale the aroma of the tea deeply and exhale slowly. Enjoy the scent and take slow sips.
Feel the warmth of the tea move down your throat and into your stomach.
If you find your thoughts wondering, bring your focus back to your deep breathing and the warmth of the tea.
Repeat these steps until your mind is calmer and more focused.
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