Welcome to the Borealis experience. I'm your host

Aurora, and I'm very grateful to be spending some time with you

today. If you want to relax, unwind, reflect, then this is

the place to be, you can go back to season one and pick out

meditation that suits you. Or you can listen to several

inspirational talks that I titled so that you can pick what

is best for you today. Today, I want to guide you through a body

scan. This will be more of a relaxation than meditation. When

we meditate, we, most of the time, sit up straight, you can

also lay down but today I would like you to lay down on the

floor on the ground on a mat. Or you can lay down on your couch,

on your bed, whatever is most comfortable for you have

comfortable clothes on

and

maybe see, organize it that way that you have nothing important

to do. After this little session here as you can just unwind and

relax or just have a super lazy day. He'd pizza and drink coke

cuz we need those days too. Alright, find your space where

you are at peace undisturbed, and just can lay down.

And then close your eyes. Preferably have your arms like a

little bit spread apart from your body and your palms facing

up to the sky. Take a deep breath in and exhale and inhale

and exhale. And today with this body scan, don't worry if you

fall asleep it happens to most of us because it's deeply

relaxing what we're going to do today so just listen receive,

let go of everything that was and will be and just be here

with you. We will be starting by the bottom part of your body so

the toes. Maybe you want to wiggle your toes one last time

we go up to the heels and just scan your whole foot what I

always like to add to these body scans as gratitude. So picture

your feet now your toes, your heels and thank you feed for

serving you on a daily. You walk around on them every day, every

hour of the day except when you're sleeping and they can

bring you to magical places. Now we go up to your ankles. Maybe

you want to roll out your ankles one more time and then kind of

leave your feet relaxed, flopping open to the right and

to the left.

We got up to the calves. How do you Caulfield feel today? They

relaxed or tensed try to bring maximum relaxation into your

calf muscles. When we go to the knees, knees help you to climb

stairs. Go for hikes Then we go further up to the thighs. Relax

your thigh muscles, your hamstrings, your quadriceps. And

everything go there. We go up to the hips. scan your pelvis, all

the intestines is carrying, tried to send relaxation into

that area. Here we can even start to send our breath into

the pelvic area. Feel how your lower back is pressing into the

surface you're laying on.

We go all the way up the spine. Thank you spine for allowing you

to sit upright, walk upright, turn from the right to the left.

Let your bad back muscles relax. We go to the belly to the front

area, you may place your hands on to your belly and relax here.

A lot of times when we're angry when we're anxious, there's a

lot of tension on the battery area. Our breathing is more

superficial.

Go further up into the chest. Place your hands on to your

heart and breathe into your heart area here. Feel how your

ribcage is opening and closing again, when you breathe in. When

you exhale, we go into the shoulders a lot of time when we

sit a lot at our job or when we're studying lots. That area's

super super tensed and can lead to headaches.

Very good. Relax your neck muscles. Relax your throat. We

go into the arms now. Relax your upper arm, your forearm and your

hands. Picture your hands and imagine all the things you do on

a daily basis and you take them for granted

your wrists to push our poll. We go through the fingers now. Your

big thumb on the right hand. your index finger, your middle

finger, your ring finger, Pinky. Your left. your index finger,

your middle finger, your ring finger and your pinky wraps the

moon Now we go back up into the throat area, relax the throat

and imagining how it is wide and open. You're able to express

yourself clearly. You're able to breathe in fresh air and exhale,

warm air.

Sometimes when you feel anxious or nervous, that area gets

tight. And we have a hard time swallowing. We feel constricted.

Imagine an open Tria. Now we go into the face area. Imagine all

the face expressions you do you make on a daily basis and your

muscles around your eyes, especially relax them. relax the

muscles around your mouth. Relax your jaw. Beautiful. If you're

still awake, focus in to your breath. And enjoy the super

peaceful state you're in right now.

If you feel like staying in that position for longer, or you're

ready to go sleep, go ahead and have a good night. And if you're

starting out your day or continuing your day, I'm wishing

you a peaceful day. May nothing interrupt this piece. And if it

does, may you respond with grace and resilience. Wash it off. And

don't let those motherfuckers get to you. You were listening

to the Borealis experience. I'm your host Aurora, and I'm very

excited to be posting more episodes for you in the future.

Take good care of yourself. Buh bye.