This is a great practice for building "body knowledge" and learning to become sensitive to the wisdom of your body. This is one variation of a group of practices I constantly need to invoke/remember and practice daily... I hope you enjoy it!
Take 5 minutes and find a quiet place.
Sit in a comfortable seated position or lay down in savasana.
Become aware of the physical structure of the body. Become aware of the shape of the body in space.
Bring your awareness to the top of your head.
Begin to develop awareness of the sensations and feelings at the top of your head.
Then moving downwards slowly "scan" through your body as smoothly as possible from top to bottom... allow your awareness to discover all the physical sensations possible.
Pay particular attention to the "gunas" or attributes of the sensations, such as:
Now try to feel all of the physical sensations all at once.
Continue to let your awareness saturate in the sensations of the physical body. Allow sensations and awareness to arise from all parts of the body, and try to connect to your inner sense of touch to really feel what's happening.
Then try to "scan" and feel the energy of your thoughts, and the sensations/feelings and energy flavor of those thoughts.
Relax and abide in sensations and awareness of the physical body.