Bodyscan English

In this bodyscan you can connect mind and body. You will scan various bodyparts and connect your breath to them. You will be able to feel more and more relaxed and in harmony with yourself. Just listen and relax.

Transcript

The body scan.

You can sit down or lie down.

Your shoulders are low,

Far from your ears.

If you lie down,

Your feet fall open like an open book and your hands are next to your body.

You might put a cushion underneath your knees to be more comfortable in your lower back.

If you sit,

Your back relaxes against the back of your chair.

Hands are in your lap and both feet touch the ground.

I invite you to give mild and gentle attention to yourself and close your eyes.

Really observe your breathing.

You don't need to change it.

Just be attentive and observe.

Let the breath just breathe itself.

You breathe without effort.

Just with this mild and gentle attention.

Whenever a thought comes into your mind,

Observe it.

And then let that thought just flow away.

You can imagine putting your thought on a cloud.

A thought that just passes by on the blue sky.

You put your thought on a little cloud and you just let it flow away towards the horizon,

Ever more distant from you.

I invite you to bring your attention softly towards your feet.

Feel your right and your left foot.

How do they feel?

Can you be curious about them?

What's the temperature?

Do they feel cold or warm?

Is there a difference between left and right?

Can you observe the upper side of your feet and the part underneath?

While breathing gently,

Imagine that you can bring the oxygen directly into your feet.

As if you are nourishing your feet.

And with every out breath,

You can imagine that you let go of tension.

Any tension that would be in your feet leaves your body with every out breath.

Now I invite you to bring your attention to your lower legs.

Upper sides,

Back sides,

Chins and calves.

How do they feel as you are sitting or lying there?

Is there any sensation of warmth or cold?

Any difference in temperature?

In the size?

Gently put your attention on your breathing.

Letting the oxygen right there into the lower legs.

Nourishing your lower legs.

And with every out breath,

You let go of tension.

And your lower legs just relax ever more perfectly.

Can you feel your knees?

How do they feel?

Can you feel the inside,

The outside of your knees?

Can you observe a different sensation from left to right?

Or do they feel the same?

Same size,

Same temperature?

Or are there differences?

And then imagine that you can bring the oxygen there with every in breath.

And that you let go of tension with every out breath.

Now bring your attention to your upper leg,

Your thighs.

Maybe you feel them as the heaviest part of your legs.

With that big bone,

All the muscles.

Do you feel a difference between your left and your right upper leg?

Do they feel the same?

Is one leg just slightly more pressed into your chair or into your yoga mat or your bed than the other one?

Is there a difference?

Maybe in temperature,

In weight,

In size?

Imagine that you feed them with oxygen.

And that you let go of tension with every out breath.

Relaxing ever more perfectly.

Can you feel your buttocks?

How squeezed they are all in your chair or against the yoga mat or in your bed?

Can you observe a difference between your left and your right buttocks?

Let the oxygen circulate in your buttocks.

And breathe out all tension.

Now I invite you in your belly,

Your abdomen,

In the lower part.

Breathe deeply into your abdomen from the navel downwards.

If you breathe that deep into your tummy,

Into your belly,

You can feel the effect also on your lower back.

Belly and lower back rising with every in breath.

And falling back again with every out breath.

You fill up and you empty.

You fill up your lower belly and your lower back with oxygen and nutrition.

And you let go of all tension with every out breath.

Now bring your attention above your navel in your stomach to diaphragm and then your mid back.

And breathe more into your stomach.

And you can feel the effect on your back also.

The rising and falling every time you breathe in and you breathe out.

Taking care of yourself.

Nourishing now your mid back and your stomach with nutrition,

Oxygen and letting go of tension.

Observe your diaphragm also moving downward as you breathe in and upward again as you breathe out.

Now go to your chest.

Breathe in your chest and feel the effect of your chest expanding every time you breathe in.

The effects on your shoulders and your shoulder blades that you press more deeply into your chair,

Into your bed or your yoga mat with every in breath.

Your shoulders that rise also slightly as your chest expands with every in breath.

Fill your lungs and your hearts,

Your arms,

Your hands and your fingers with oxygen.

Every time you breathe in.

And every time you breathe out you let go of tension in these body parts.

Maybe you can feel or visualize your complete spine now.

And fill it also up with oxygen and with every breath,

Out breath you let go of tension in your spine which can perfectly relax.

Now I invite you to make contact with your head and your face.

What can you observe here?

Can you become aware of the weight of your head on your neck and shoulders or on your cushion?

If you breathe in through your nose you can feel the air flowing from your nose into your skull,

Into your head.

And just enjoy this refreshing sense of this fresh air that comes into your face and into your head every time you breathe in.

You are refreshing your face,

Your head,

Your thinking.

And now with every out breath you can imagine that you relax ever more deeply,

Deeply and deeply.

As you breathe out through the nose you might feel that that air is lukewarm and that it indicates that you are letting go of all tension.

If you feel your complete body now just observe your body and maybe you feel it then as much more heavy then that means that you have relaxed more completely.

That your muscles in the different body parts have relaxed.

And just keep on letting go like that with every out breath.

Now you can continue doing this for a while with your attention on your out breath.

Or you can imagine the room that you are in with your eyes closed.

And whenever you want to you can open your eyes.