Hi,
I am Jan Mahler and welcome to this mindfulness exercise called Body Scan.
In this exercise you will practice to become aware of different parts of your body.
I will mention the different parts and the only thing you have to do is become aware that these parts exist.
You should do this in a relaxed way,
Without effort or concentration.
Do not attempt to control your thoughts or try to keep them away.
Just let them come and go by themselves during the exercise without giving them too much importance.
Before you begin,
Be sure you are sitting or laying down in a comfortable position.
If you are sitting,
Keep your back straight but without tension.
Feel free to move or change your position whenever you feel like it during the exercise.
Notice that you are breathing.
Become aware how the air moves in and out of your body all by itself.
Inhaling and exhaling.
You just observe this like a witness from the outside,
Watching how the breathing takes place in your body and how parts of your body are moving in a rhythm with the breathing.
Maybe it is your belly moving or maybe your chest or maybe both.
Notice the position of your body sitting or laying down.
Can you feel the physical contact your body has with the chair or the sofa or the bed or the floor?
You will now start the scanning of your body by noticing your left foot.
Just observe it without doing anything,
Without concentrating.
You just become aware of that it exists,
That it is there.
Your left foot.
Continue with the same observation of your left ankle and the leg and the left knee,
The thigh and the left hip.
And now you observe the whole left leg from the foot to the hip.
Now you will do the same with your right leg.
Just your right foot,
Then the ankle,
The leg,
The knee,
The thigh and the right hip.
Then you observe the entire right leg from the foot to the hip.
Without effort,
Thoughts are allowed to come and go.
And breathing continues in the background all the time.
In breath and out breath.
Now you become conscious of your bottom.
And you can also observe your spine.
You can follow your spine from the tailbone slowly up through the lumbar region and the breast region and slowly towards the neck.
And feel the whole spine now and your whole back.
Move your attention now slowly toward the left hand.
You feel the fingers,
The palm,
The wrist,
The left forearm,
Elbow,
Upper arm and shoulder and the whole left arm from the hand to the shoulder.
There it is.
Then you move to your right hand,
The fingers and the palm,
The wrist,
The forearm,
The elbow,
The upper arm and the shoulder.
And then the entire right arm from the hand to the shoulder.
Coming back to the breathing again.
Observing that it is happening all by itself.
And maybe thoughts appear.
Just let them come and go.
Now slowly move your attention to the back of your head.
And you can also feel the top of your head,
Both sides of your head.
And you notice the existence of your ears.
And you can feel your face,
Your forehead,
The cheeks,
The nose,
The mouth and your eyes.
Maybe you can notice how your eyelids cover your eyes right now.
Then you become aware of your neck and chest.
Maybe it is moving with the breath.
And the stomach,
The whole abdomen.
Maybe it is also moving.
And the pelvis.
And the genitals.
You can now observe your entire body.
How it is sitting or laying down.
How it is breathing.
You are just a silent observer,
Observing your body from the outside.
Being a witness to your own body.
For the coming five minutes,
You should just try to relax as well as you can while listening to the music.
When you discover that thoughts are coming,
Just move your attention gently and kindly toward any part of your body,
Or if you wish,
Your whole body.
You can do this every time you discover that you start thinking.
It is ok to get a bit sleepy and maybe doze off a little bit during these minutes.
After the music,
I will return with instructions to end the exercise.
MesmerismusĀ® You You You You You You You You You You You You You You You You You You You You You You You You You You You and fingers a little bit and then your feet and hands waking up your body stretching maybe your legs and arms a little and take a deep breath and when you exhale just open your eyes and thank yourself for having completed this exercise
