Start with a calm and patient mind
An alert and attentive mind
A balanced and equanimous mind

Focus your entire attention on the top of the head. Top of the head.
Then move your attention from head to feet, from feet to head... From head to feet, from feet to head...
Whatever sensation you come across, face it with per-fe-cte-quanimity... Per-fe-cte-quanimity...

It may be a tickling sensation.
It may be a tingling sensation.
It may be a throbbing sensation.
It may be an itching sensation.

It may be a cold sensation. It may be a hot sensation.
It may be a pleasant sensation. It may be an unpleasant sensation.

It may be a-ny-thing... A-ny-thing...

If you come across a pleasant, subtle sensation, don't generate even a trace of craving for it.
If you come across an unpleasant, gross sensation, don't generate even a trace of aversion for it.

Just observe... just observe...
Don't generate new sankharas for yourself.

Understand that every sensation has the same characteristic: it arises and passes away... arises and passes away...

Understand the nature of anicca... anicca... anicca....

Work diligently, diligently. Work ardently. Work intelligently.
You're bound to be successful. Bound to be successful.