1. Write down a present-moment sensation you are aware of right now.  

Ex. It could be the touch of your chair, hunger, fatigue, etc.

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2. Does this sensation feel neutral, positive, or negative? Note that, then write 2-3 adjectives that accurately describe the sensation.

We often notice discomfort initially. This is natural; our focus tends toward negativity. To enhance body awareness, use descriptive words: heavy, pulsing, light, etc. 

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3. As you get curious about this sensation, does it stay the same or change slightly?  

 Without trying to alter anything, simply observe with curiosity and kindness.

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4. Ask this body area/sensation what it might need. Let your body speak as opposed to 'thinking' of a response.

Ex. Rest your eyes if you've been on screens, eat if hungry, stretch if stiff.

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5. Now shift your attention to find another neutral to positive sensation. Note where it is in your body and write down 2-3 adjectives that describe it.

Pleasant cues, like the softness of your pet's fur, yummy tastes of food, delight after a dance, and softer muscles as you settle into sleep often go unnoticed, and finding them can be hard at first. Don't worry—you'll get better the more you practice!

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6. Throughout the day, remind yourself to notice a body sensation. Write down your sensations and be curious about areas you usually don't explore (arms, feet, ears, etc.). Embrace the wonder of your body!