Start by making yourself comfortable If you are sitting,
Ensure your back is straight.
Relax your shoulders.
And place the palms of your hands on your lap.
If you are lying down.
Just make sure that you feel comfortable.
Take some time to settle in in your position.
And when you ready.
Take a moment to just be.
Allowing yourself to be present and to relax.
If any time during this meditation.
Your mind starts drifting away.
Or any difficult sensations or emotions arise.
You can always use your breathing as an anchor.
By deep breathing deeply through your nose.
And exhaling fully through your mouth.
Let's start by bringing your awareness to your feet.
Gently moving your toes.
And just being present.
With your feet.
Checking for any sensations on your feet.
You might feel some tingling or you might feel.
Warmth or cold.
Or you might feel any points of contact between your socks or shoes or your feet on the floor.
And take a moment to Just notice all of those sensations.
Now let's take a moment.
For you to appreciate your feet.
For everything they have done for you throughout your life.
All the places they have taken you.
Are they have supported your body?
And how they are at your service.
Whenever you need them.
And we dodge.
Offer them your inner smile.
Now going up,
Bringing your attention onto your calves.
Ankles.
And going all the way up onto your knees.
And taking some time here.
To becoming aware of your knees its roundness.
And how they join your lower leg and upper leg.
Aware of your knees.
Take this moment.
To appreciate your knees.
Thanking them for being there for you.
All these years.
Supporting you and your body.
Breathing in and breathing out.
Being present with your knees.
And offering them your inner smile.
Now slowly going up your upper legs.
Noticing any sensations on your upper legs and the well.
How your legs connect your upper body and lower body.
Breathing in and breathing out.
Now gently moving in.
To your belly area.
And noticing any movement.
In your belly area as you breathe in and breathe out.
Bringing your awareness to your belly and all the organs in this area of your body.
Your intestines.
Your stomach.
Your liver Just connecting.
With all of those organs in your belly area aware of all these organs.
Been sustaining life.
Helping you digest.
Helping you to process and absorb nutrients.
Essential for your life.
And essential for your health.
Aware of all of these organs.
Have been supporting you.
And sustaining your life and your health.
All of these years.
And now your belly.
Has been supporting and protecting all of your digestive organs.
And your belly area.
And all of your organs.
You offer them your inner smile.
Now going further up onto your chest area.
Breathing in deeply.
And exhaling fully.
Noticing how your chest moves on each in-breath and out-breath.
Aware of your lungs as you continue to breathe in and breathe out.
Appreciating your lungs have been bringing oxygen into your bloodstream and removing carbon dioxide.
Offering your lungs.
A leaner smile.
Chine Kingdom.
For all of the support.
Throughout your life.
Now slowly going up onto your shoulders.
And traveling down your arms into your hands and taking a moment in your hands.
To notice any sensations You might feel some tingling.
Some warmth or coldness Whatever you feel there is no right or wrong.
Chest ease.
Simply notice any sensations in your hands Thinking about all of those times.
Your hands were there for you.
When writing,
Cooking.
Holding a loved one's hands.
Waving someone goodbye.
And with that often offer your hands and in a smile.
Now moving up onto your head.
Noticing your eyes.
Your nose,
Your mouth,
Ears.
Breathing in and breathing out.
And offer them your inner smile.
And lastly,
I would like you to bring your attention into your heart.
You might want to place a hand in your heart and just take a moment here.
Breathing in and breathing out.
Bringing in an inner smile into your heart.
Thanking yourself.
For this moment of mindfulness.
Now it's time to slowly start bringing yourself back into the room.
Starting by noticing any sounds in your surroundings.
Slowly starting moving your toes.
Your fingers.
Rotating your shoulders And when you're ready.
.
.
You can gently open your eyes.
