This is a mindfulness practice to bring appreciation to your body.
Just start by closing your eyes and taking a few deep breaths.
Turn your attention inward by closing your eyes or having a soft gaze towards the floor.
Begin by noticing your breath in your body,
Perhaps even noticing that you've been holding
your breath.
Just breathe a bit deeper and invite softness.
The mind is rarely present,
But the body always is.
Allow your breath to gather and guide your attention into your body and into the present moment.
When you're ready,
Bring your attention to your feet,
The place furthest away from your
head where we often get stuck.
Simply noticing the sensations in your feet and perhaps bringing a sense of gratitude
as you scan from your baby toe across to your big toe,
Thanking your toes for bringing you balance.
Then bring your attention to the soles of your feet in gratitude for the groundedness
that they provide,
A solid foundation for which to stand.
Next,
Bring your attention up your ankles,
Calves,
And shins,
Traveling up to your knees,
Thighs,
And hips.
And imagine how many miles your legs have carried you on through this journey of life,
Appreciating the ability to move through the world in this way.
They hold the lessons learned in all the places you've gone and steps you've taken on your
journey of growth.
Now allowing your attention to travel up your belly and low back.
Notice if there's any tension or holding,
And if so,
Invite some ease and softness here.
Breathing into your back and relaxing your belly,
Trusting that your weight is supported
by the chair,
Cushion,
Or floor beneath you.
Relax and release,
Knowing that you are held.
Now bringing your attention to your chest,
Shoulders,
And upper back,
Perhaps rolling
your shoulders up and back a few times,
Opening your chest,
Lifting your heart,
And letting
your shoulders and arms hang heavy,
Sitting up tall yet relaxed,
Connecting with the inherent
dignity of your humanity,
Bringing gratitude through your core,
Heart,
And spine,
Knowing
that you move through the world connected to your core values,
Leading with your heart's
loving presence,
And standing for what you believe in with your strong back.
Notice your palms in your lap,
Feeling the warmth or coolness in your hands,
And bringing
gratitude for these arms and your hands and all the things that they allow you to do during
your day,
Whether it's completing tasks or holding the hands of your loved ones.
Feeling appreciation for what your hands hold,
What they carry,
And how they support
you and others throughout the day,
Then allowing your attention to travel from each of your
fingertips,
Up your wrists,
Elbows,
And shoulders,
Across your collarbones,
Into your neck,
Jaw,
And throat,
Noticing if there are any areas that are tightening,
Clenching,
Or constricted.
Unclench your jaw and relax your tongue.
Bring gratitude for the ability of these areas to express yourself,
Appreciating how
you can use your voice to share your needs,
Wants,
And desires,
Considering how you can
use your voice for good.
Allow the ease and softness to fall across your face,
And invite a small smile if you'd like.
Brow,
And relax your eyes,
Bringing gratitude for how your face and your expressions help
you connect with others,
How your senses help you take in the sights,
Sounds,
And smells
around you,
How your mind allows insights to turn ideas into being,
And perhaps noticing
how slowing down creates a space to clearly see the possibilities in front of you.
Breathe deep now,
And scan from the top of your head down to the tips of your toes,
Taking a full body breath,
Relaxing and softening along the way,
Being grateful for this body,
And thankful to be alive.
Using your breath and your heartbeat as a reminder to be here now and not miss your life,
Not to waste your time comparing your life or your body to anyone else's,
But instead to listen to the wisdom that is within your body,
And bring gratitude for all the places it's brought you.
When you're ready,
You can gently open your eyes and take any stretches that feel good to you,
Remembering to take these messages with you into your day.
Take good care.
