Hello,
My name is Peter and I would like to welcome you to this body scan meditation.
Make sure you can sit comfortably.
Maybe you want to lay down.
That's also perfectly fine.
Just make sure that no one can disturb you right now.
Make sure you feel safe closing your eyes.
Make sure you have time for the next 15 minutes.
Close your eyes now.
Inhale through the nose and exhale through the mouth.
Then inhale through the nose,
Exhale through the mouth.
One last time.
Let's begin.
Let's bring our bodies to peace.
As we inhale,
As we exhale.
Inhale through the nose,
Exhale through the nose.
Inhale,
Relax.
Let's simply arrive here.
There's nothing you have to do right now.
There's nothing you have to do.
As you inhale,
As you exhale.
You become present.
Right now,
Here.
Use your respiration as an anchor.
Whenever your mind is wandering away,
Simply come back to your inhalation and exhalation.
There's no need to judge your experience.
There's no need to label it.
Simply be here.
With your inhalation and exhalation.
Bring all your awareness now to the top of your head.
It doesn't matter if you sit up or if you lay down.
Bring your attention to the top of your head.
Be very curious as your attention wanders to your nose.
Do you feel your own respiration?
Liberate yourself from the need to label your experience.
Liberate yourself from judging your inhalation and exhalation.
Simply observe curiously.
Do you feel the lips of your mouth?
Bring all your attention to the lips of your mouth.
Move down to the chin.
Look at it.
Look at your throat.
What is there?
Don't label it.
Don't judge it.
Don't give it any names.
But what is there?
Maybe there is nothing there.
And that is also an observation.
Your neck.
All your attention to your neck.
Bring your own attention to your left shoulder.
It doesn't matter what kind of sensations you feel.
It could be anything.
It could be anything.
Move down your left arm.
Your upper arm.
Over the elbow.
Until you arrive at your wrist.
At your hand.
Fingertips.
Look at your fingertips with your inner eye.
Look at your fingers,
Your hand.
Look at your whole left arm.
Let's jump to your right shoulder.
It doesn't matter what kind of sensations you feel.
Simply observe.
And slowly I invite you to move down your right arm.
The upper arm.
The elbow.
Until you arrive at your right wrist.
Your right hand.
Fingertips.
Inhale and exhale.
Look at your fingers,
Your hand.
Your right whole arm.
Observe,
Observe your chest area.
Little sensations.
Hard sensations.
Deep sensations.
Whatever it is,
Don't label it.
Simply observe.
Be here.
Right now.
Slowly you arrive at your belly.
You arrive at your belly.
And you move your attention to your lower back.
To your spine.
Observe that your spine goes all the way up.
Back up to the head.
Look at it curiously.
And with your next exhalation.
You come to your left leg.
Move down your thighs over the knee.
Until you arrive at your left ankle.
Look at your left foot.
You are the master of your own attention.
Look at your toes curiously.
It is fine.
It is okay.
And slowly move up again.
All the way.
And come to the right leg.
With your own attention.
Slowly move down your right leg.
Over the knee.
Until you arrive at your right foot.
Inhale.
And exhale.
Curiously observe.
Your right toes.
Your right foot.
Your right leg.
Stay with your attention.
Now at both of your feet.
Left and right.
All your attention.
At your feet.
Inhale.
Exhale.
Observe your inhalation.
And your exhalation.
Through your feet.
And now jump up to the nose.
Observe that you inhale through the nose.
And exhale through the nose.
Move your attention back to your feet.
Inhale.
And exhale.
Feel it at your toes.
Your whole feet.
Move your attention back up to the nose.
Inhale and exhale.
Inhale and exhale.
Inhale.
Exhale.
Wherever you feel your inhalation.
Wherever you feel your exhalation.
Simply observe it curiously.
Inhale.
Exhale.
Exhale.
