Let's begin by finding a comfortable position,
Either sitting or lying down.
Feel free to grab any props that would support you,
Possibly some cushions or a blanket.
Begin to rock side to side or roll your shoulders up and down your back.
Maybe some head rolls and gentle stretches.
Slowly begin to settle into stillness.
Feeling the ground or props underneath you supporting you.
Take a nice deep inhale through the nose.
Open your mouth and let it go.
Let's do that again.
Inhale through the nose.
Open your mouth and let it go.
Feel free to soften your gaze or close your eyes.
Continue to breathe nice and deep.
Breathing at your own pace,
Finding some expansion and lift on the inhales and some softness on the exhales.
Begin to bring awareness to your feet.
Notice the sensations in your toes,
Arches and heels.
Feel the ground beneath you,
The support it provides you.
Take a moment to appreciate your feet for carrying you throughout your life.
Allowing you to walk,
Run,
Connect with the earth.
Acknowledge any sensations you feel.
Warmth,
Coolness,
Tingling or even discomfort.
Without judgment,
Simply express gratitude for your feet and all that they do.
Gently move your awareness to your ankles and calves.
Feel the stability they offer as you stand or walk.
Notice the muscles that work tirelessly to support you.
You have a firm foundation when you stand,
Jump or dance.
Find gratitude for their strength and flexibility.
If any sensations arise,
Observe them without trying to change them.
Recognizing the intricate systems at play in these parts of your body.
Working together like a beautiful symphony.
Shift your focus to your knees and thighs.
Appreciate the movement they allow,
The bending,
Straightening,
The power they provide.
Feel the skin,
The muscles,
Any sensations present.
Whether these feelings are pleasant,
Uncomfortable or neutral,
Allow yourself to find gratitude for your knees and upper legs,
For the role they play in mobility,
Stability and strength.
Bring your awareness to your hips.
Notice the sensations,
Perhaps openness or tightness.
Your hips connect your upper body to your lower body,
Allowing for movement and balance.
Allowing you to sit or run or bike.
Find gratitude for the flexibility and strength.
Move your attention to your lower back.
Feel the muscles that support your spine.
The sensations that arise.
Whether you feel tension or ease,
Take a moment to be grateful for your lower back's role in posture and stability.
Appreciate how it works in harmony with your entire body,
Allowing for movement,
Strength,
Stability,
Support.
Bring your attention to your upper back and shoulders.
Notice any sensations in this area,
Perhaps tension or relaxation.
Recognize the weight of the world and stress that they carry,
And how they provide support for your arms and neck.
Express gratitude for their resilience and ability to hold you upright,
Allowing you to navigate through your life.
Bring awareness to your arms and hands.
Feel the sensations in your forearms,
Wrists,
And fingers.
Appreciate the incredible things that your hands can do,
Like create,
Hold,
Touch,
And express.
Acknowledge any feelings present without judgment.
Find gratitude for your arms and hands as they connect you to the world around you.
Gently move your awareness to your neck and head.
Notice the sensations in your throat,
Neck,
And face.
Appreciate the function of your neck to support your head,
Allowing for movement so you can look at the world around you.
Acknowledge your face and the expressions it can create,
How it communicates your feelings.
Regardless of what you feel in this area,
Can we find gratitude for your neck and head,
And their role in connection and communication?
Bring your awareness to your heart.
Feel the rhythm of your heartbeat,
A beautiful reminder of life within you.
Acknowledge the emotions that reside here,
The love,
Compassion,
And connection to yourself and others.
Express deep gratitude for your heart,
Recognizing its role in supporting your entire body and its ability to connect you to the world.
Thank you heart.
Keep the image at your heart.
Imagine a light radiating outwards from your heart and expanding throughout your entire body.
Picture a warm and glowing light covering you like sunlight.
Connecting every part of your being.
Embrace the gratitude you have cultivated for each part of your body,
Allowing it to fill you with warmth and appreciation.
Feel this energy spreading beyond your physical form,
Connecting you to the world around you.
Begin to deepen your breath.
Make some movements with your fingers and toes,
Feeling gratitude and connection to your body and the world.
Slowly press yourself back up into a comfortable seat.
Take another deep inhale through the nose.
Open your mouth and let it go.
Gently open your eyes and with a sense of gratitude,
Continue on to your day.
