Here is a short sequence for awareness and relaxation:

1. Relax your eyes and broaden the scope to the sides. Do the same to the up and down and in the start you can help yourself broaden the scope of your sight by tracking your fingers moving as you move your hands to the sides of the head or up and down.

2. Maintain 1 and feel your pulse in your chest or throat and spread the feel of the pulse to the entire body.

3. maintain 1 and 2 and note where in your body you feel more heat and where you feel more tension and work till you cover your entire outer shell. (being aware to the heat in the outer shell is a start to controlling your body temperature)

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