I'm Julian,
And today I will guide you through this body scan.
This body scan meditation will go through each body part,
And it is focused on relaxation.
So whenever you are at one body part,
Try to notice any tension that you can feel,
Or any other sensation that is there.
It might help to imagine that warm water is dripping down from that body part,
And takes with it all the tension that was stored in there,
And just glides into the ground.
But first off,
Appreciate that you took the time to take care of yourself.
We'll start by imagining the top of your head,
The highest point.
Just imagine a thin cord attached to it that straightens up your back so that you sit upright,
But relaxed.
And a couple of deep breaths will help to soften your shoulders,
And the muscles of your neck.
And just release already whatever tension there might be.
Now we can start by noticing the skin on top of your head.
How does it feel?
Can you feel the hair on your head?
And whatever you feel like,
You can continue.
You can relax the forehead.
Just imagine to smooth in and out,
And let go of anything that is creating some tension.
Slowly let go of any tension in your jaw or in your cheeks,
And just soften your eyes.
You can just gently let your jaw hang very comfortably.
Continue towards your shoulders.
Let them drop to the back and down.
Feel whether there's any tension in your shoulders or neck.
Just like a warm shower,
It rinses all the tension towards the ground.
Just by noticing your shoulders and upper arms,
You can slowly move towards your hands and forearm.
How does that feel?
Can you feel the energy of your tension in your arms,
In your hands?
Notice each sensation in your fingertips.
When you're ready,
You can move towards your chest.
Hear the breath coming in and out.
You might feel the movement of the lungs.
Slowly continuing your attention towards your abdomen.
You might feel your belly lifting when you breathe in and dropping when you breathe out.
Continue by focusing on your back.
Are you still sitting relaxed and upright?
You might notice the clouds on your skin.
And if you're the warmth or coldness.
Moving down towards your lower back.
Just with every step going further down,
You can sink deeper and deeper.
Moving on to your hips.
And just letting go of whatever was there before.
Any thought or emotion that is coming up during that body scan right now.
You can just gently come back to your body.
Knowing that anytime later.
You can still deal with whatever is left.
Moving to your upper legs,
Your squats,
Your hamstrings.
And all you do is just notice what is there.
Continue towards your knees and lower legs.
Just notice any sensation that might be there.
And over your ankles towards your feet,
You can notice whatever is there.
And wherever there's contact with the ground that is supporting you.
You can just let go of anything that was hold within your body.
And let it slowly glide into the ground.
If you feel like it,
You can breathe in deeper a couple of times.
And on your out breath through your mouth,
Just let go even more.
And like warm water,
The tension is just flowing into the ground alongside of your body.
And release.
After releasing whatever was there,
You can now fill up your body with some light and positive energy.
Put a little smile towards the corners of your mouth.
You can now think of three things that you're grateful for that happened today already.
Or things that you look forward to.
Using your smile as a catalyst for your positive emotions.
You can take all the time you need to come back to wherever you are.
Take this feeling of gratitude and you cleanse body with you.
Namaste.
