Welcome to the short break of your day where I'm guiding you onto a journey throughout your body.
Start by finding a comfortable position.
Close your eyes and try to keep your spine straight.
Make yourself light,
Tall,
Like a mountain.
There's no need to force yourself into a position.
It should be comfortable.
Your legs don't have to be crossed.
You could even lie down.
This practice is about you and about being kind to yourself.
So just choose a pose that you can maintain and remain in for some time.
Relax your shoulders and soften your chest.
Now bring your awareness to the breath.
Take a few long and deep breaths to get settled in.
Take a deep breath in and a full breath out.
Allow yourself to become aware of the sensation of your breath.
Now allow your breath to return to its natural rhythm.
And simply observe how it comes in and how it flows out.
Just allow it to be as it is.
Focus your attention on the breath and stay with it from the very beginning of the inhale to the very end of the exhale.
Now we begin our body scan.
Where we allow our body to completely relax.
Bring your attention to your head and to the top of your head.
Feeling whatever is happening in this area.
Just observe.
There's no need to change anything.
Feel your eyes soften.
Relax all the muscles in your face.
Soften your foreheads,
Your temples,
Your eyebrows and release your jaw.
Bring a gentle smile onto your lips and let your tongue relax in your mouth.
Feel the muscles in your throat relax.
The front of your throat relaxes.
The back of your throat softens.
Start to release any tension from your neck,
Your back and your shoulders.
Feel any sensation in your upper arms,
In your lower arms,
Your palms and fingers.
Now let your awareness slide all the way down into your belly.
With every inhale your belly expands and with every exhale it contracts towards your spine.
Notice any sensations flowing through your pelvis and glutes.
Release all the tension in your pelvis and in your glutes.
Extend your awareness all the way down into your legs.
Feel your upper legs relax.
Your knees soften.
Your lower legs are heavy and fully relaxed.
And you feel relaxation all the way down to the tips of your toes.
And now just take a moment to observe how you feel.
And when you're ready start wiggling your fingers and your toes.
Bring your attention back to your surroundings and gently open your eyes.
