the floor.
••Imagine your breath flowing to the arch  and heel of your left foot.
••Ask, “What are the feelings in the arch  and heel of my left foot?”
••Follow the same procedure as you move to your left ankle , calf, knee , upper legs,  and thigh .
••Repeat with the right leg, starting with your toes.
••Then move through your pelvis , and lower  back , and around to your stomach .
••Focus on the rising and falling of your belly as your breath goes in and out.
••Then go on to your chest ; left hand , arm, and shoulder ; right hand , arm, and shoulder ; neck , 
chin, tongue , mouth , lips, and lower face ; and nose .
••Notice your breath as it comes in and out of your nostrils.
••Then focus on your upper cheeks, eyes, forehead, and scalp.
••Finally, focus on the very top of your hair.
••Then let go of your body altogether.
Don’t worry if you notice that thoughts, sounds, or other sensations come into your awareness. Just notice them and then gently refocus your mind. Don’t worry if your mind has been drawn away from the object of your attention and you find yourself thinking about something else (it nearly always happens). Just calmly, gently, but with resolution, turn your mind back to the part of the body you’ve reached. You may need to bring your attention back over and over. You are not alone in this. 
It is this bringing of your attention back over and over and over, without judgment or harshness, that 
is the essential element of the meditation.