Now we breathe in for four counts and breathe out for eight counts.
Breathe in two three four breathe out two three four five six seven eight.
Breathe in two three four breathe out two three four five six seven eight.
Breathe in two three four breathe out two three four five six seven eight.
Breathe out two three four five six seven eight.
Breathe in two three four breathe out two three four five six seven eight.
Breathe as silent as possible.
Check your posture one more time.
Loosen all your muscles.
The shoulders are loosened.
The eyebrows.
All your facial muscles are loosened.
There's a huge mirror in front of you and you're watching yourself in this mirror from feet to the top of your head.
Just observe your body.
Watch your feet.
The shape of your feet.
Watch your ankles.
How do they look like in the mirror?
Can you see them at all?
Can you see both of them?
Now watch your shins,
Your lower legs.
Your knees.
If you're sitting on the floor they are touching the ground.
How do your upper legs look like in the mirror?
Your abdomen.
And your chest.
How does your chest look like?
Don't judge.
Just observe.
Observe your shoulders in the mirror.
We move on to the upper arms.
The elbows.
The lower arms.
With your hands.
With your fingers.
Where are they located?
Did you put them on your upper leg or the knees?
Observe in the mirror.
Your mouth.
How does your mouth look like?
Your nose.
Go up further to the eyes.
And the eyebrows.
And your ears.
How does your whole body look like?
Watching it standing in front of it.
How does your body look like from the front?
From the right side.
What's your body from the back?
And the left side.
Observe your body from above.
Shift your awareness to your toes.
How do they feel like?
Warm or cold?
Don't judge.
Just observe.
Comfortable or uncomfortable.
Let go of your toes.
Move on to your feet.
Do they feel comfortable or uncomfortable?
Are they warm?
Are they cold?
Let go of your feet and move on to your ankles.
Do they feel very soft or more hard and strong?
Let go of your ankles.
What about your shins and your lower leg?
Is it soft and loosened or is it a little stiff?
Maybe aching from sitting?
Does it feel warm or cold?
Let go of your lower legs.
Observe your knees.
Do they feel comfortable or uncomfortable?
Do they touch the ground or not?
Let go of your knees.
Your upper legs.
Do they feel soft or hard?
Do they feel warm or cold?
Don't judge.
Just observe.
Let go of your upper legs.
Move on to your lower back.
Does it ache or does it feel good?
Is it loosened or a little stiff?
Let go of your lower back and move on to your middle and upper back.
Does it feel warm or cold?
Does it ache or does it feel good?
Let go of your back and move on to your shoulders.
Are they loosened?
Are they tense?
Are they warm or are they cold?
Don't judge.
Just observe.
Let go of your shoulders.
Move on to your arms.
Do they feel warm or cold?
Do they feel comfortable or uncomfortable?
Let go of your arms and move on to your hands.
Do they rest in a comfortable position on your legs or knees?
Or do they feel a little uncomfortable?
Do they feel warm or cold?
Let go of your hands.
Move on to your fingers.
Are they loosened or do they feel tense?
Do they feel warm or cold?
Let go of your fingers.
Move on to your neck.
Is it tense or soft?
Does it feel warm or cold?
Let go of your neck.
Move on to your mouth.
Watch your lips.
Are they soft or tense?
Do they feel comfortable or uncomfortable?
Let go of your lips.
Watch your eyes.
Do they move or do they rest?
Let go of your eyes.
Watch your ears.
Do they feel warm or cold?
Are they tense or loosened?
Let go of your ears.
Imagine your whole body being a huge rock.
Your body is as solid and calm and unshakable like a huge rock.
Observe your breath.
Observe the air entering your body through your nose.
Leaving your body again very slow,
Soft and silent.
Breathe in soft and silent.
Breathe out calm and silent.
Try to breathe as slow as possible.
Breathe in soft and silent.
Breathe out calm and silent.
Breathe in soft and silent.
Take one last deep breath and breathe out very slow.
Breathe just normal.
