You will now begin the exercise Body Expedition.
For this exercise,
You can sit on a chair,
With your back straight and your feet on the floor.
You can also lie down on your back,
On the couch or on your bed.
You will explore your body and the intention is to stay awake.
Then close your eyes and feel where your body makes contact with the ground.
Then move your attention to the breath in your belly.
And follow the breathing in and out very quietly a few times.
We will go on an expedition with a curious,
Fresh look,
Open to everything you encounter.
As if you were discovering it for the first time.
Then I would like to invite you to travel with your attention to the toes.
What is there to discover?
And then move the attention to the feet.
Both feet at the same time.
Do they feel hot or cold?
Maybe you notice a tingling or nothing at all.
You don't have to feel something special.
If you don't feel anything,
Then that is what it is.
Feeling nothing.
And then travel with your attention to the ankles and to the lower legs.
What do you feel in your body?
Are there any bodily sensations?
Some tingling or maybe a feeling of restlessness,
Heaviness or calmness?
And then travel with your attention to your knees.
Examine closely what you can discover in the knees.
The back of the knees,
The inside and then the upper legs.
And sometimes you feel something and sometimes very little.
Take your time.
And then travel with your attention to your back.
What do you encounter in your back?
The lower back and upper back.
Maybe you feel the contact with the floor or the skin and the clothes or something inside of the back.
And sometimes you wander off,
Then suddenly your mind is somewhere else.
If you notice that,
Then bring your attention back to the exercise.
And continue the exercise at the point where we are right now.
The back of the body.
And then aware of the belly.
What do you feel there?
Is it pleasant or unpleasant?
And then to the chest.
Just see what you come across during this expedition.
Sometimes a place can be very pleasant and you find that you want to stay there.
It can also be unpleasant and you find that you don't want to stay there.
Then say to yourself,
Hey,
That is what I am discovering there.
Restless feelings are not a problem.
If you want,
You can breathe through them for a while.
And then travel with your attention from the chest through to the shoulders,
To both arms,
To the hands and the fingers,
Feeling all sensations,
If there are any,
In this area of the body.
And perhaps your attention is going to another part of your body.
Notice it and then bring your gentle attention back to where we left off.
Right now,
The fingers.
From the fingers,
Move your attention on to the neck and the throat.
And then becoming aware of the face with the chin,
The lips,
The nose,
The nostrils,
And to the eyes,
The eyeballs,
And also to the forehead.
And then move the attention to the back of the head.
And then move your attention to your crown,
The spot on top of your head.
And breathe in and out very quietly a few times.
And then bring your attention to your whole body and feel that you are breathing,
Feel that you are a breathing hole and stay like this for a while,
With relaxed and gentle attention to yourself.
And then slowly move your fingers and your toes and move how you want to move for a while.
You may want to stretch a little.
And then open your eyes quietly and finish this exercise in your own way.
