Body at Rest, Part by Part

Lie down on your back, legs uncrossed, arms easy by your sides. Begin at the feet. Silently say to the right foot, 'this part is fully at rest', and let it actually settle into rest. Move slowly, the right calf, the right thigh, the left foot, the left leg, the hips, the belly, the chest, both arms, the throat, the face, the crown of the head. Do not skip ahead. By the time you reach the head, the whole body is breathing as one resting field. Stay there for as long as the rest stays.