Body Scan - Starting To Feel

This exercise is designed to help you to begin to feel. You are invited to notice what sensations are present in your body. Both positive and unpleasant sensations want to be felt, accepted, and finally released again.

Relaxing Chill Music | ARNOR by Alex-Productions |
Creative Commons CC BY 3.0

Transcript

Welcome to today's exercise. My name is Irene. This exercise is designed to help you to feel. In everyday life we often forget how we actually feel and we don't take the time to feel our body or to truly feel emotions. Negative feelings are often pushed away but they are also part of life, Just like feelings of happiness or joy. This exercise is designed to help you notice what sensations are present in your body. Unpleasant sensations also need to be felt and accepted because by accepting them we pave the way for them to leave again. I will start with a short relaxation session and then you can go on the journey through your body at your own pace and begin to feel. Find a quiet place where you are undisturbed and where you feel comfortable. You can do the exercise sitting or lying down. The important thing is that you can fully relax. Decide for yourself that you can feel comfortable and that you can fully open up. What happens is allowed to happen. If you still need anything then take the time now to create this space for yourself. Maybe you still need a cup of tea, Maybe you need some stretching, Maybe you just need a little bit of time to settle in. Then pause the recording now and return to it whenever you are ready. When you have fully arrived in your space find a position sitting up or lying down, Whatever most comfortable for you. Come to rest and close your eyes. Self-healing is always at work. It is a constant stream that's flowing through you. You can make sure that you remove obstacles and that you create the right conditions. Take the time to tune in, The time to enter into a field without any purpose. Just be open to whatever shows itself. Say to yourself, I allow myself to be open. I allow myself to consciously feel. Bring your attention to your feet. Feel your feet. Feel your calves, Your knees, Your thighs, Your hips, Your buttocks, Your lower back, Your middle back, Your upper back. Feel your shoulders, Your shoulder blades, Your upper arms, Your elbows, Your lower arms, Your hands. Feel your lower belly, Your upper belly. Feel your solar plexus, Your ribcage, Your breast, Your breastbone, Your heart. Feel your heart beating inside your chest. Feel its constant rhythm, Its energy. Feel your neck, Your throat, The back of your head, The top of your head, Your face, Your whole head, Your whole body. Feel your whole body. I now invite you to bring your attention to your breathing. If you can, Breathe in and out through your nose. Take plenty of time when inhaling. Take plenty of time to breathe out too. Feel how your abdomen and chest rise and fall as you breathe. Observe how your breathing slowly deepens and relaxes with each breath. What I will now invite you to do is to scan your body at your own pace, To let your attention circulate through your body at your own pace, And to feel, To feel consciously, To feel where there is tension, To feel where there is maybe tightness in your body, To feel certain feelings, Certain emotions that may sit in specific areas of your body. If you find tension, If you find tightness, If you find a specific emotion, You can consciously recognize it, You embrace it, You pay attention to it. I wish you a wonderful and insightful journey through your body. Once you have found a sensation somewhere in your body, Breathe in. Let the sensation grow even bigger as you breathe in. You are giving it space in this part of your body. You are greeting it with every inhalation and you allow it to be there because you know that every sensation is a message to yourself. If you feel it really well, Then let it go with the exhalation. Say goodbye to it and gently breathe the feeling out again. If you like, You can open your mouth for the exhale. You may hear a sigh, A moan or another sound that just comes naturally and that's all right. You may feel a sense of relief. You may feel free, Lighter and fuller in that area. Observe what is there. You can repeat the exhalation several times to really let go. When you are ready, Continue the body scan and wander further through your body, Remaining open to all these sensations that you encounter on this journey. When the time has come for you to come back, I will guide you through it. I now slowly invite you to come back to feel your whole body again, To feel the ground beneath you, To feel the air that surrounds you. Listen to sounds that surround you. Take a couple of deep breaths into your belly. Deep inhale. Long exhale. Start wiggling your fingers, Wiggling your toes, Bringing slow movements into your body. And when you are ready, Open your eyes. This is an exercise you can come back to whenever you feel like it. It brings you into a space of acceptance, Of feeling whatever is there, And it allows you to gain insights about where you are at, At a certain point in time. Thanks for taking the time for yourself. I wish you a wonderful rest of your day.