Step 1: Lie down on the floor in a relaxed state. Keep your legs apart at a distance of 1 to 1.5 feet. Lay your hands by your side, a little away from the body and let the palms face upwards. Relax your entire body.
Step 2: Take a few deep breaths to first relax yourself completely. Now, instead of concentrating on your breath, start with concentrating on the toes of one leg. Start with the big toe and then, shift on to the smaller ones, one by one. The key to this meditation technique is to feel the sensations in one's body as one shifts his consciousness from one part to the other. Feel the vibrations, the warmth, or the tingling sensation, whatever you feel in your toes.
Step 3: Now, slowly move up your left leg. Concentrate on your sole. Let your mind linger on that part for a few moments. Then move on to the ankle, calf muscles, knee, and the thigh. As you make your mind trail up your leg, spend some time on each part. Repeat the same with your right leg.
Step 4: Now focus your awareness in the pelvis region. Feel the mattress below, pressing against your lower pelvis region. Move your consciousness around the whole of the pelvis.
Step 5: After you are through with the pelvis region, focus your awareness to the abdominal area. Concentrate on the falling and rising of the abdomen. Try to feel your muscles relaxing and getting rejuvenated. Slowly, move up your awareness from the abdomen through the stomach muscles to the bottom of the rib cage. As you do so, spend some time on each of these parts and try to visualize the muscles as they should move with every breath you take.
Step 6: Now, slowly move down to the lower back. Try and concentrate on the base of your lower back. Then, slowly move your awareness up the spine, concentrating on the lower back, middle back, upper back and finally, reach the shoulders.
Step 7: Bring your consciousness to your chest. Focus on the heaving of the chest as you breathe in and out.
Step 8: Now, move your awareness down along the upper arms, lower arms, to each of the fingers, one by one. Then, move back up, and move up along the neck and throat. Focus your awareness on various parts of the face starting from the jaws, cheeks, mouth, eyes, temple, and finally, the forehead. Let your awareness remain on the head for sometime. Now move down your body doing the meditation in the reverse order.