So welcome to this body scan where we're going to do an empathic,
Accepting,
Compassionate body scan.
So it's kind of a body acceptance scan.
First of all,
As always,
Only follow my suggestions if you like them.
If there's something that you're not resonating with,
Or something else is happening for you that is more pleasant or more present,
Then go with that.
And with that said,
My suggestion is that we do this body scan with this intention of acceptance,
Of empathy.
From head to toe,
Just noticing what is there.
And not to change what we find,
Just to become aware of what is happening.
So let's begin with the head.
And just take your entire head,
Including your face,
And the inside of your head as a whole.
So also the back,
The sides of your head,
All your sense organs that are there.
And then simply feel what you can notice most clearly.
It can be anything.
Maybe some kind of buzzing,
Or you're feeling some heat or cold.
Maybe you're noticing pain or tension.
Just go into a space where that is an interesting thing to witness.
Nothing more than that.
And while we are starting with the head,
What can be nice also as a kind of experiment,
Is to imagine at every place that we visit,
That you breathe in the air from all directions into your head.
And you're breathing in some kind of light,
Or awareness,
Or love,
Or acceptance.
Just imagine some kind of blissful energy on the inhale entering your head,
Your headspace.
And when you exhale,
Just see how much relaxation can come in that area.
And play a little bit with that if you want,
In a very relaxed way.
And of course,
When we do body scans or this kind of work,
Maybe thoughts come up,
Or maybe judgments come.
Maybe something like,
I don't want to do this,
This guy is talking too much,
Or anything.
Maybe there's a judgment about your body,
Or worries.
And that is when we just do the practice of accepting and witnessing also your reactivity and your mental activity.
That is part of the body scan if it is there.
Then let's go to the throat,
Neck area,
The inside,
Outside.
Then do the same thing of breathing in energy,
Light,
Love,
Awareness,
Bliss,
Grace.
Something maybe divine.
And then when you exhale,
Letting go,
Completely relaxing that part of your body.
And if my pace is a bit too fast or too slow for you,
Then just follow your own pace,
Going through your body.
And then moving to the torso.
Let's first do the upper torso.
So just feeling your chest,
Including the front of your chest,
Your side chest,
The back of your chest,
And also the inside.
Maybe you can sense into your lungs and your heart.
And then do the same.
Letting in that quality of lightness and energy and awareness,
Bliss,
Acceptance,
Peace,
Stillness,
Presence.
And then allowing on the exhalation,
Complete relaxation.
And then moving to the abdomen.
So again,
The whole sort of belly,
The back,
Your lower flanks,
The lower torso.
Moving,
Playing,
Inhaling and relaxing as you breathe from all directions in and then out to all directions.
And you can play with that too,
Maybe it feels pleasant too.
Inhale from above and exhale in a downward direction towards the earth and then to relax like that.
Maybe you can get a sense of where your breath wants to go.
And then slowly moving to the groin area,
The hips,
The genitals,
The butt,
That whole area as a whole.
Letting in gentle spaciousness,
Acceptance,
Love.
Exhaling into complete relaxation,
Maybe forgiveness,
Maybe gratitude,
Surrender.
And then let's go to the limbs.
So take both your arms at the same time.
If that is somehow weird for you,
You can also do one at a time.
Inhaling the energy,
Bliss,
Awareness.
And exhaling with complete relaxation,
Giving in,
Releasing into gravity.
And then finally let's do the legs.
So your upper legs,
Lower legs,
Feet,
Knees,
Ankles,
The whole legs,
Inner legs,
Outer legs.
Imagining the air coming from all directions,
Carrying energy,
Compassion,
Empathy,
Attention into your legs.
And then exhaling,
Release,
Resting,
Grounding,
Exhalation.
And then you can let that go.
And then let's do for a few breaths the entire body.
So kind of zoom out,
And then again breathing in from all directions,
The same energy you've been breathing into your entire body,
Now as a whole.
And on the exhale,
Letting it all go,
A few times if you want to.
Imagining the complete suppleness of the soft tissues of your body,
Resting on the musculature and the earth below.
And then as a final invitation,
I suggest you take a few more breaths into a body part that maybe you felt was skipped,
Or went a bit too fast,
Or maybe you just noticed that something wants more attention,
In whatever way.
It might mean you're giving yourself a little massage on your left knee,
Or doing the same breathing in your right ear,
Or maybe even speaking some internal words of gratitude to a certain body part that you feel really needs it.
So take just a few moments here and do whatever you like in this process for a body part that seems to be asking for it right now.
Then the guidance here will stop,
There's a few more minutes of the soundscape,
And I wish you a beautiful rest.
