Hello my dear,
My name is Olga and today we will be together to do a meditation body scan.
Sit on the chair with the right back or on the floor with your closed legs or in a lotus pose.
Close your eyes if it's comfortable for you and don't forget that every time you can finish the practice if it's not comfortable or very intensive.
Inhale,
Exhale.
Inhale,
Exhale.
Inhale,
Exhale.
Inhale,
Exhale.
If some thoughts come to you just observe it and let them go.
Just like in cinema you see the pictures they come and they go.
If you can't concentrate on your breath please count.
Inhale for 2 and exhale for 4.
Inhale 1,
2,
Exhale 1,
2,
3,
4.
Inhale 1,
2,
Exhale 1,
2,
3,
4.
Inhale,
Exhale.
I will give you one minute to do it without my voice.
Inhale,
Exhale.
Inhale,
Exhale.
Inhale,
Exhale.
And now observe your body,
Your head,
Your eyes,
Your nose,
Your mouth,
Your ears,
Your hair,
Your neck.
Your shoulders.
Your right arm,
Your left arm.
Your right hand,
Your left hand.
Fingers on your right hand and fingers on your left hand.
Observe your breath,
Observe your breath,
Observe your belly.
Watch your upper back.
Watch your whole back now.
Watch your lower back.
Don't forget to breath please.
Watch your hips.
From the front and from the back.
Watch your ankles.
Watch all your legs.
Watch your left leg,
Watch your right leg and now watch your feet.
Your right foot,
Your left foot and your toes.
Inhale,
Exhale.
Inhale,
Exhale.
Is it comfortable to you to move with my voice?
Maybe not,
It's also okay.
Now try to observe your body with attention and love.
Inhale,
Exhale.
Inhale,
Exhale.
What do you see?
Do you feel some tension in some part of your body?
What part is that?
How can you characterize this feeling?
Is it a pain?
Maybe it's a fire or maybe it's cold,
Maybe it's warm?
Pay attention now to this part.
All your attention is now there in this part.
Observe it,
Don't judge.
Just be there now.
Inhale,
Exhale.
Don't forget to breath.
Be there,
Don't forget your breath.
Concentrate now on this part of your body.
I give you some minutes to practice by yourself.
Your attention and your concentration is still there on this part of your body.
Which word stands on maybe it's still tense now?
Stay in communication with it.
This communication is the most important thing for you now.
Just breath and communicate with this part.
Inhale for two,
Exhale for four.
Pass all thoughts that you can have now,
Just like pictures in cinema.
Be free,
Fly in this feeling now in your breath.
Good.
And now say thanks.
Say thanks to your body and watch what happened.
How do you feel now?
How does your tensed part feel?
Is there some change?
If not,
It's also ok.
How does your body feel now in general?
Inhale,
Exhale.
Just some minutes more,
Few minutes more.
Observe what happened.
What is happening now in your body?
Inhale.
Exhale.
Just smile and be with your body.
Be connected to your body today.
Open your eyes,
Keep smiling.
I wish you a very good day today.
And tell me,
How are you now?
Bye.
