Start by just putting your awareness,
Your focus on your breath.
Just notice how your belly is either lifting or your chest is moving.
Maybe you can feel the nostrils,
Whatever,
Whatever sensation is the strongest for you.
And just notice each inhale and each exhale.
And whenever you feel ready and would like to close your eyes,
You may do so.
And just notice how your breathing is changing.
Don't have to change it or adjust it.
Really just notice how it is in this moment.
Notice each inhale and exhale.
And that might even become a bit longer the more you relax.
And just really every time your thoughts wander away,
Maybe still running through some things of the workday today.
Just bring your attention back just to the sensation of your breath.
And continue by just focusing on how the air is passing by your nostrils.
Is the air rather going through the right or the left nostril?
Or both at the same time?
Is it rather cold or rather warm?
Just notice how your body is relaxing at the same time.
Just really feel the ground underneath you.
Life and holding earth.
And always get back to the sensation of your breath.
It might be difficult at first to just focus on that point and your thoughts might wander quite often.
And that's completely normal and natural.
Just as soon as you notice,
Bring your attention back.
And as next we'll slowly start with the body scan by focusing your attention on the top of your head.
Just notice whatever sensation you might feel at the highest point.
And just check in quickly whether your posture is still comfortable and upright.
And slowly move your attention further from the top of your head towards your forehead and over your face.
Just try to notice every sensation that might be there.
Any tingling or itchiness.
Maybe you can also feel a slight vibration or another subtle sensation.
Just engage in the observation of it.
Not trying to change any of this or to scratch anything that's itchy.
And with the same awareness,
Just move a little bit further towards your shoulders and your neck.
Here you can also feel whether you're holding any tension.
Just let your shoulders naturally fall and drop.
Continue with your awareness going down towards your upper arms and your forearms.
And towards your hands.
Just notice each sensation.
And continue to scan your body further from your chest towards your abdomen.
And continually breathe.
Move your attention further to your thighs and to your knees.
Until you also reach your calves and your ankles.
Lastly move towards the sensations that you feel.
The bottom of your feet and your toes.
Take another deep breath if you like.
Now just let any highlights,
Any positive memories from the past week just go over.
Your mind's eye.
Just let them pass in front of your imagination.
Any situation that you encountered a smile from a friend or colleague.
Any situation that you felt great.
Something you felt proud of.
Just anything you would like to remember.
Maybe you can even find something on each of the weekdays.
And slowly begin to come back to the present moment where you're at right now.
And imagine what kind of experiences you would like to have on the weekend.
It might already be something scheduled.
Maybe you can also plan in something you really enjoy.
Something that could spark a smile on your face.
Or something you look forward to.
Just really try to visualize it and see how you could feel when this would happen.
And what could be one step that you would make sure that one of these things for the weekend will happen.
What do you need to do to make it your perfect weekend?
And as soon as you found something and have a great vision for your weekend,
You can look forward to it and slowly come back to the present moment knowing that this perfect weekend is waiting for you.
And notice some sensations of your body.
Some movement of your fingers and toes.
And slowly when you feel ready,
You can open your eyes again.
I wish you a great weekend.
