Hey there,
It’s self care Sunday.
enjoy my first body scan for total relaxation.
Let go of your week and feel refreshed for tomorrow morning.
with warmth
Aurora
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Transcript
Welcome to the Borealis experience. I’m your host
Unknown:Aurora, and I’m very grateful to be spending some time with you
Unknown:today. If you want to relax, unwind, reflect, then this is
Unknown:the place to be, you can go back to season one and pick out
Unknown:meditation that suits you. Or you can listen to several
Unknown:inspirational talks that I titled so that you can pick what
Unknown:is best for you today. Today, I want to guide you through a body
Unknown:scan. This will be more of a relaxation than meditation. When
Unknown:we meditate, we, most of the time, sit up straight, you can
Unknown:also lay down but today I would like you to lay down on the
Unknown:floor on the ground on a mat. Or you can lay down on your couch,
Unknown:on your bed, whatever is most comfortable for you have
Unknown:comfortable clothes on
Unknown:and
Unknown:maybe see, organize it that way that you have nothing important
Unknown:to do. After this little session here as you can just unwind and
Unknown:relax or just have a super lazy day. He’d pizza and drink coke
Unknown:cuz we need those days too. Alright, find your space where
Unknown:you are at peace undisturbed, and just can lay down.
Unknown:And then close your eyes. Preferably have your arms like a
Unknown:little bit spread apart from your body and your palms facing
Unknown:up to the sky. Take a deep breath in and exhale and inhale
Unknown:and exhale. And today with this body scan, don’t worry if you
Unknown:fall asleep it happens to most of us because it’s deeply
Unknown:relaxing what we’re going to do today so just listen receive,
Unknown:let go of everything that was and will be and just be here
Unknown:with you. We will be starting by the bottom part of your body so
Unknown:the toes. Maybe you want to wiggle your toes one last time
Unknown:we go up to the heels and just scan your whole foot what I
Unknown:always like to add to these body scans as gratitude. So picture
Unknown:your feet now your toes, your heels and thank you feed for
Unknown:serving you on a daily. You walk around on them every day, every
Unknown:hour of the day except when you’re sleeping and they can
Unknown:bring you to magical places. Now we go up to your ankles. Maybe
Unknown:you want to roll out your ankles one more time and then kind of
Unknown:leave your feet relaxed, flopping open to the right and
Unknown:to the left.
Unknown:We got up to the calves. How do you Caulfield feel today? They
Unknown:relaxed or tensed try to bring maximum relaxation into your
Unknown:calf muscles. When we go to the knees, knees help you to climb
Unknown:stairs. Go for hikes Then we go further up to the thighs. Relax
Unknown:your thigh muscles, your hamstrings, your quadriceps. And
Unknown:everything go there. We go up to the hips. scan your pelvis, all
Unknown:the intestines is carrying, tried to send relaxation into
Unknown:that area. Here we can even start to send our breath into
Unknown:the pelvic area. Feel how your lower back is pressing into the
Unknown:surface you’re laying on.
Unknown:We go all the way up the spine. Thank you spine for allowing you
Unknown:to sit upright, walk upright, turn from the right to the left.
Unknown:Let your bad back muscles relax. We go to the belly to the front
Unknown:area, you may place your hands on to your belly and relax here.
Unknown:A lot of times when we’re angry when we’re anxious, there’s a
Unknown:lot of tension on the battery area. Our breathing is more
Unknown:superficial.
Unknown:Go further up into the chest. Place your hands on to your
Unknown:heart and breathe into your heart area here. Feel how your
Unknown:ribcage is opening and closing again, when you breathe in. When
Unknown:you exhale, we go into the shoulders a lot of time when we
Unknown:sit a lot at our job or when we’re studying lots. That area’s
Unknown:super super tensed and can lead to headaches.
Unknown:Very good. Relax your neck muscles. Relax your throat. We
Unknown:go into the arms now. Relax your upper arm, your forearm and your
Unknown:hands. Picture your hands and imagine all the things you do on
Unknown:a daily basis and you take them for granted
Unknown:your wrists to push our poll. We go through the fingers now. Your
Unknown:big thumb on the right hand. your index finger, your middle
Unknown:finger, your ring finger, Pinky. Your left. your index finger,
Unknown:your middle finger, your ring finger and your pinky wraps the
Unknown:moon Now we go back up into the throat area, relax the throat
Unknown:and imagining how it is wide and open. You’re able to express
Unknown:yourself clearly. You’re able to breathe in fresh air and exhale,
Unknown:warm air.
Unknown:Sometimes when you feel anxious or nervous, that area gets
Unknown:tight. And we have a hard time swallowing. We feel constricted.
Unknown:Imagine an open Tria. Now we go into the face area. Imagine all
Unknown:the face expressions you do you make on a daily basis and your
Unknown:muscles around your eyes, especially relax them. relax the
Unknown:muscles around your mouth. Relax your jaw. Beautiful. If you’re
Unknown:still awake, focus in to your breath. And enjoy the super
Unknown:peaceful state you’re in right now.
Unknown:If you feel like staying in that position for longer, or you’re
Unknown:ready to go sleep, go ahead and have a good night. And if you’re
Unknown:starting out your day or continuing your day, I’m wishing
Unknown:you a peaceful day. May nothing interrupt this piece. And if it
Unknown:does, may you respond with grace and resilience. Wash it off. And
Unknown:don’t let those motherfuckers get to you. You were listening
Unknown:to the Borealis experience. I’m your host Aurora, and I’m very
Unknown:excited to be posting more episodes for you in the future.
Unknown:Take good care of yourself. Buh bye.
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