Hello,
My name is Yasmin and I invite you to join me for this body scan which will support you with feelings of overwhelm.
Maybe you feel emotionally overwhelmed right now or mentally or physically or even energetically.
I hope to support you with this guidance to find back to your inner stability,
To your inner safety,
To your strength and to the true belief that you're able to cope with any kind of circumstances in life.
So find an upright position in a place where you feel good and safe and welcome.
Take some deep breath to arrive and then close your eyes.
I invite you to place your left hand on your heart area and to connect with any kind of emotional overwhelm you might experience right now.
Breathe in and find your hand rising and when you breathe out imagine to comfort yourself.
This is gonna be a safe place for your emotions now.
Then let your hand fall back into your lap or on your leg and take your right hand and place it on your forehead.
Breathe deeply and connect to the sensations you might have between your hand and your forehead.
And also imagine it to be a calming energy arriving in your head.
Let this be a safe place for any kind of mental overwhelm right now.
Then let your right hand fall back into your lap or on your legs.
And now take both of your hands and really reach out with both hands to each side and imagine to do a circle around yourself as if you would create an invisible little bow around yourself,
A little shelter to the front with your hands and as far as possible to the back and to the top and to the bottom.
And imagine to create this energy field of yours and feel this energy field of yours and tell yourself for any kind of energetic overwhelm this is gonna be a safe place now.
And let both of your hands go back in a natural focused but calm position.
Now we start with our body scan.
Having our eyes closed,
Connecting to our feet and starting with the very bottom of our feet.
Let's try to bring as much awareness as possible to the left foot and what we can sense there on the very bottom.
And then we wander up with our awareness to our toes of the left foot.
And without trying to judge or too much look for something specific,
Let's just try to be aware of any kind of sensations we have here.
It might be that we even feel nothing at all and that's perfectly fine.
And then we try to sense the whole foot,
The whole left foot.
And now we wander with our awareness to the right foot,
The very base of the right foot.
And what we can sense here,
Any tickling or tension or relaxation,
Sensations of warmth or cold,
Just observing.
Then we wander through our toes of the right foot.
And then we take the whole right foot into our awareness.
And then both feet at the same time,
Just the feet.
And then we slowly wander up with our awareness through our left leg,
From the bottom up towards the knee.
We feel the knee,
The left knee and the left thigh.
And if there is anything which we consider as strong or out of the ordinary,
We try to leave these labels aside and focus on just observing the sensation.
And now the whole left leg including the foot.
What can you experience there?
Try not to judge if it's good or bad or weird or whatever.
Leave the labels aside.
Just feel.
Just be connected.
And now the right leg from the bottom up to the right knee,
Up to the right thigh.
Try to really be curious as if you watch sense and explore this for the very first time.
Now the whole right leg including the foot.
Just focus.
And now both legs and feet at the same time.
Don't forget to breathe.
And now gently wander with your awareness to your hip and bum area.
And your lower back area.
Just explore there.
If any area comes up with maybe pain or pain.
Feeling uncomfortable.
And just try to send some deep breath there.
And really connect as deep as you can.
Maybe starting rather from the outside and then even wandering with your attention more inside of your body.
Observing now the organs in your lower body.
And just observing again.
Just observing and breathing.
And now slowly wander a little higher in the front of your body.
Your tummy,
All your tummy area.
Feel the sensations here.
Whatever feels overwhelming or too much or maybe you become restless or your mind wants to wander off or maybe even your body wants to stop and run away.
Just gently bring yourself back.
And maybe release this tension or this overwhelm,
This restlessness with a deep breath.
If any kind of emotion wants to be expressed then do so.
But try not to get lost in it.
You're safe.
You have the power to give yourself healing,
Comfort.
Whatever you need right now.
Let any kind of tears be cried or sigh it out.
And then just continue observing,
Wander upwards in your heart and chest area.
And just observe what is shown to you right now here.
Now towards your shoulders.
Down your shoulder blades.
This back part of your heart.
Just observing,
Don't get lost in any kind of story or interpretation.
Just connecting with yourself,
Being present.
And towards the middle part of your back.
Now feel your whole upper body,
The back and the front.
And then give some awareness to your left arm.
What is felt here?
The left hand and fingers.
The whole left arm.
Now wander over to the right arm.
With the right hand and fingers.
Now become aware of both arms and hands and fingers at the same time.
Feel the sensations in the palms of your hands.
And now wander to your neck,
Your throat area.
Becoming aware of your head,
Of your hair,
Of your ears,
The left and the right one.
Of your chin.
Your lips and everything inside of your mouth.
Become aware of your nose and both nostrils.
Your cheeks.
Your forehead.
And all the area around your eyes.
And now exploring your left eye,
Inside and outside.
And your right eye.
And then both eyes at the same time.
And your face as a whole.
And now become aware of your whole body.
From your feet up until your head.
And just very spontaneously place a hand on one part of your body where you feel safe.
Don't think about it too much.
It doesn't have to be right.
Just follow your intuition.
Place your hand on an area where you feel safe.
And breathe into this area.
Tell yourself I'm safe.
I can support myself.
I can be here for myself.
I can rely on myself.
I can calm myself down.
I can find my focus again.
I trust myself.
I find peace in myself.
And now gently bring some movement into your fingers and in the rest of your body you can just stretch a little bit if you feel like.
Slowly open your eyes and thank yourself for being there.
For finding this support in yourself and for not giving up.
And now I just wish you a very good day with this new strength,
With this hopefully new energy and I hope I see you soon with the next practice.
All the best for you.
Bye bye.
