Begin by relaxing fully in a supported reclining position.
(First thing in the morning, midday, or at bedtime is great!)
Establish contact with the body by eliminating all distractions with the intention of focusing on the minute details of your body. This means the good and the bad. Let go of all movement and focus on your breathing. In. Out. In. Out. . .
Start by fully concentrating on the right hand thumb, second finger, third, fourth, and fifth. Then, the palm, back of the hand, lower arm, upper arm, shoulder, side of the body at the waist, right hip, thigh, lower leg, top of the foot, sole of the foot, right big toe, second, third, fourth, and fifth. Continue by shifting over to the left and repeat the process.
Now, focus with full attention on the whole right side of the body. Then, the whole left side of the body.
Now, allow your awareness to expand and feel the WHOLE BODY together. Notice everything and nothing. Try not to hold onto what arises, certain areas of the body, or discomfort or pain. Just observe and remain present. Then, let go of it all. (This is the hard part.)
Rest. Rest in silence for as long as you can, in a state of non-doing, allowing the body to integrate and just be.
When you are ready to come back, begin to deepen your breathing, as if to awake from sleep, slowly rolling to your side before coming vertical.