The body

Find a quiet space to sit. Begin by bringing your attention to the muscles in your left foot.  Tense the muscles as tight as you can. Hold the tension for a few seconds and then release. Bring your attention to your left calf and tense your calf muscles as tight as you can. Once again, release. Repeat this process as you engage the different muscles in your body.  Once you have gone through your entire body.  Tense every muscle in the whole body including your face. As you exhale, release the tension and explore what you are present to now.