Soothing Face-Scan To Let Go & Relax

Pure wellness for in-between times: Underlined with gentle piano music, I guide you through a comforting face-scan helping you to fully relax and to release the pressure in your whole head. Calm your mind and find pure peace that will finally even spread out into your whole body during the practice.

Transcript

Find the position that is the most comfortable for you for meditating.

Can be sitting or lying down.

If you are sitting,

Remember keep the spine upright and slightly lower your head a bit so that it has a 40 degrees angle more or less under your chin.

Rest your hands,

Close your fingers and lay them down wherever it feels most comfortable in your lap,

On your belly or on your chest.

And with the next inhalation gently close your eyes.

Take some time to fully arrive in this posture.

Take some time to find out where you can get even more comfortable and make some last movements to feel even more comfortable in your position.

Draw your attention towards your face now.

What can you feel up there?

Observe your forehead.

Can you still feel tightness and the pressure behind your forehead?

For the next inhalation,

Breathe in stillness,

Balance and peace and send them right up to your forehead.

And with your exhalation,

Breathe out the pressure that you feel behind your forehead.

Step by step,

Inhale,

Balance and peace right up to your forehead.

And breathe out all the tension and tightness.

There is nothing else you have to do.

Observe how your breath comes and goes effortlessly.

Next inhale,

Balance and peace,

Send them to your forehead.

And breathe out and let go of tension and tightness.

Exhale how the pressure slowly dissolves in and around your forehead with every single breath.

Breathe in,

Balance and peace and send them up there.

And breathe out all the tension and tightness.

There is no need for you to strive and achieve.

This moment is perfect,

Just the way it is.

Simply observe the balance and the peace you breathe into your forehead.

And be aware of all tension and tightness.

You let go with your exhalation.

And breathe out all the tension and tightness.

And when your mind wanders,

That is okay.

It's what the mind tends to do.

Observe it.

Round it to smile and draw your attention back to your forehead.

Let your attention straw to your cheeks now.

How do they feel?

How do the muscles feel right at your cheeks?

Are they relaxed or still holding on to something?

Again,

Just breathe in,

Balance and peace.

And send them up to your cheeks now.

And with the exhalation,

Let go of tension and tightness that you feel at your cheeks.

Simply let go and breathe out all the tension.

Breathe in,

Balance and peace right towards your cheeks.

Let them spread there with every inhalation.

And with the exhalation,

Let go of tightness and pressure.

It is all happening naturally by itself as the life-giving prana of your being.

Comes and goes.

Comes and goes.

And breathe out your breath.

In between your mind will wander again.

Simply observe it.

Smile at it.

And draw your attention back to your cheeks.

Breathing in,

Balance and peace.

Breathing out tension and tightness.

How do your cheeks feel now?

After breath.

Breathing in,

Balance and peace.

Allow your attention to wander towards your jaw now.

How does your jaw feel?

Is it still locked in behind your lips?

Again,

Set the intention to breathe in,

Balance and peace.

And use your attention to send them towards your jaw now.

And with the exhalation,

Intend to let go of tension and tightness.

And use your attention to send them out of your body with your outbreath.

Step by step,

Your jaw unlocks.

As you breathe in,

Balance and peace,

And send them to your jaw.

And you breathe out and let go of tension and tightness.

Breathe in,

Balance and peace.

It is all just about your intention and your attention.

Your gentle intention to breathe in,

Balance and peace.

And your gentle attention where you want to send them.

Your gentle intention to exhale tension and tightness.

And your gentle attention to accompany them out of your being and your body with your breath.

And when your monkey mind carries you away,

Set your intention to go back to your breath.

Smile silently and draw your attention back to your life-giving prana.

How does your whole head feel now?

Let your intention observe your whole face,

Your whole head now.

Gently and slowly,

In your own pain,

Observe your whole face.

Breathe in balance and peace,

And let them spread out in your whole face,

Your whole head.

And with your exhalation,

Let go of all the tightness that you carry with you in your head.

Can you feel how your whole head feels lighter and lighter?

Tightness dissolves.

And you feel a space expanding in your whole head.

Just go on to breathe in balance and peace,

And send them up into the space inside of your whole head.

Can you feel it growing,

This calm space full of tranquility?

And all the pressure-like feeling is dissolving.

More and more,

Your mind is at peace.

It might still wander,

Here or there,

But it is perfectly fine when you draw your attention back to your breath.

No resistance anymore.

With the next inhalation,

You send your breath up to the space of tranquility in your head.

And with the exhalation,

You send this feeling downward in your body.

Slowly and gently downwards.

Breathe in balance and peace,

And spread them down in your body with your exhalation.

Start to spread out on your face,

Slowly further down to your throat.

Just breathe and be relaxed.

This moment is perfect,

Right here and now.

Breathe in balance and peace,

And expand this space of tranquility further and further in your body.

After your face and your throat,

It reaches your chest with your exhalation.

Can you feel your chest opening up?

And this space of tranquility within you reaches out there.

With every breath,

More and more balance and peace expand in your body.

They are flowing down,

Spreading out with every breath.

Breathe in balance and peace,

And spread them out with every breath.

From your head to your throat,

Into your whole chest,

And further down,

Like the soft touch of warm water,

Slowly expanding within you.

Can you feel how they unite into this huge space full of tranquility within you?

Breathe in balance and peace,

And melt them to this essence of tranquility within you.

And with the exhalation,

This essence flows down further and further within you.

This glowing,

Calming essence,

Full of balance and peace.

Meanwhile,

It effortlessly flows from your head to your chest,

Right down to your abdomen.

Your whole body is filled with the essence of tranquility now.

Rest in this space for a while.

Breathing in balance and peace,

And simply be.

I will hold this space and watch the time for you.

I will hold this space and watch the time for you.

I will hold this space and watch the time for you.

I will hold this space and watch the time for you.

I will hold this space and watch the time for you.

It is time to return to the presence.

Connect with your physical body again.

Feel your hands and your feet.

Let your attention spread out into the room that you're in right now.

Get aware of the walls,

The ceiling,

The floor beneath you.

Start to slightly move your body,

Your shoulders,

Your toes,

Your fingers,

And your upper body.

Gently and tightly move them.

Put your hands on your closed eyelids and get aware of the energy exchange between your hands and your eyes.

Take a deep breath in through the nose and out through the mouth.

Another deep breath in through the nose and out through the mouth.

And when you feel ready,

Open your eyes and lower down your hands.

Let your attention spread out into the room that you're in right now.

Reviews

So wonderful. Exactly what I needed. Thank you

That was wonderful, thank you 🙏
I have facial pressure and pain and I felt really soothed. Especially love the thought of a space of tranquility in my head. Beautiful music though could be a little quieter. 💕