Gratitude Body Scan

This is a powerful body scan meditation, with an exploration of why we should be grateful for what each part of our body has to offer to support us in our day to day lives.

Transcript

Hello and welcome to this gratitude body scan meditation.

Put some time on one side in order to be able to create a moment in which you can spend some time simply focusing on yourself and enjoying this meditation.

This should take between 20 and 25 minutes to be able to simply take a little bit of time to be able for you to totally and utterly completely focus on yourself.

You can do it in a number of ways.

Like all meditations,

You could do it walking,

You could do it sitting.

However,

I think you'll probably find that the best way to experience this particular meditation would be lying down in a quiet place with the distractions of the world around you simply turned off and giving yourself permission to just disconnect for a period of time.

And as you simply lie down,

Whenever you're ready,

Just simply notice how you can just close your eyes and focus your attention on choosing to be able to slow your breathing down.

And as you slow your breathing down,

Just notice how you can encourage yourself to be able to breathe deep in your body,

Allowing every breath that flows in through your nose to be able to settle deep in the bottom of your lungs and pause for a moment before you then breathe out.

Also notice as those breaths go in and out,

As you find yourself naturally starting to relax and be more at ease and at peace with yourself.

Set your intention right now to be truly grateful for the fabulous person that you are.

Set your intention and focus on how you're going to be taking some time just to simply focus on you being you.

And just what an amazing contribution it is that you make to you every single day.

Sometimes we don't always connect with that idea because we don't take time just to pause and reflect and simply appreciate the contribution that we make in our own lives.

Notice that there will be many thoughts over the next 20 minutes,

But maybe it's easy just to take a moment and imagine that you were at the beach,

Noticing how on a calm day that the waves come in and go out,

And they come in and go out.

No need to chase them,

There's no need to follow them,

Simply just to sit and gently watch and notice how they come in and how they go out.

And the thoughts that you have over the next 20 to 25 minutes as you lay there and listen to the sound of my voice,

Just notice how there is absolutely no need like the waves to chase any thoughts,

But just notice how they come in and they can go out and they can come in and they can go out and you can lie there still and peaceful,

Breathing deeply,

Maybe even with a little smile,

Just noticing how those thoughts can come and they can go.

And take a moment once again just to reaffirm your intention,

Your focus of being truly grateful for who you are,

And as we make ourselves aware of where we're in contact with the world as we lie,

Maybe on a bed or a sofa or simply comfortable on the floor,

Just notice as we're in this comfortable lying position is that we can place our intention on just being truly grateful,

Truly,

Truly grateful for the person that we are in the world.

And our focus is going to shift slightly right now,

But simply to be totally focused on being grateful for this magnificent vehicle,

Being grateful for how we can experience our body right now.

So just take a little time just to adjust yourself,

To get yourself as comfortable as possible.

Do you need a little wiggle?

Do you need just to be able to gently turn and roll or just a plumper pillow?

Because if you were to make yourself even 5 or 10% more comfortable right now,

Just how much more would you enjoy this experience?

Let your palms rest face up by your sides and allow your eyes simply to rest closed if they're not already.

Have your mouth closed and where you can simply allow your tongue to gently rest on the roof of your mouth.

And as you connect,

Being truly grateful for this time and this space and this place to be able to simply settle,

Notice how you're settling and notice how you start to feel your breathing deep in your belly.

And when you relax,

You can naturally feel the rising and sinking of your belly as the air comes in through your nose and fills your lungs,

Lifting your belly before you.

That's right.

Exhale.

And with every in-breath and every out-breath,

Just simply notice how you can be more and more aware and you can be more and more grateful for this time and this place and just how much more aware and sensitive you can be of the space that you're laying.

Notice all the various sensations in your body and simply be grateful for being able to notice them.

Become aware of the sounds around you.

Notice that your thoughts,

Like the waves at the beach,

Can come and go,

Simply drifting in and of course drifting out,

You resting quietly,

Noticing them coming in and out.

All these are simply part of whatever is going on in the present moment,

Holding your intention to be truly,

Truly,

Powerfully grateful and just simply be aware of whatever the world is doing around you,

Knowing that you are safe and at peace.

There may be sensations in your legs or your back.

You can feel the sensations wherever they are.

Or maybe you haven't even noticed them.

Maybe you're just too much at rest,

Enjoying this time and this place and this space simply to indulge yourself in being grateful for who you are.

Just notice how it feels.

What are those sensations like?

Just allow yourself to open up to the experience and to be able to relax and enjoy it.

Listening to the sound of my voice,

As you will see that my voice will always go with you.

My voice will help keep you safe as you go through this journey of being aware but relaxed and grateful.

First of all,

I'd like you simply to bring your attention to the crown of your head.

Just become aware of the top of your head.

Just notice as you become aware of the top of your head how grateful you can feel,

How you can smile and notice that you have those sensations.

Don't try and change anything.

Just be present for a moment and notice that you can be truly aware of the crown of your head.

Simply when you're ready and possibly with the sound of my voice,

Allowing your sense of gratitude and wellbeing to continue to grow inside.

Just change your awareness and bring your awareness down to your forehead.

Just enjoying your presence,

Your awareness,

Focusing on being grateful for what you experience and noticing just how fabulous you are in this space right now.

Grateful for the contribution that you make to yourself each day.

And now as you place your awareness and your focus in your forehead,

Just simply notice how you can start to change that awareness.

Simply be aware of the right side of your head,

Maybe above your ears or even your ear.

And now as you continue to place your focus and to place your attention in different parts of your body,

Just simply allow my voice to guide you.

And maybe now you're aware of the back side of your head,

Maybe as it rests against the pillow and then the left side.

Being grateful for the awareness that you have.

Bringing your awareness now to your eyes.

And first maybe notice your left eye and then your right eye.

Maybe notice just how relaxed the little muscles are at the left and the right hand side and the corners of your eye.

And just how amazing that feels.

Bringing your awareness now to your nose as we start to move down through your body piece by piece,

Item at a time.

Just placing our focus totally nicely right now on the tip of your nose.

Just being present,

Just being aware.

Maybe aware of the sensations that you feel as the breath,

Your breath goes in and out.

Just being totally grateful for whatever it is that you experience right now.

Feeling how at times there will be some thoughts like the waves,

They will come in and maintain your focus on whichever part of your body that we're currently focusing on.

Maintain that sense of gratitude and just notice how that thought can just simply slip away.

And now moving your awareness to your mouth,

To your jaw,

To the right side of your jaw.

And then maybe round to the back of your skull and then to the left side of your jaw.

Moving your awareness down and noticing how you can feel your throat and notice how you concentrate and experience your throat.

You can just remind yourself that your throat is the way and your voice is the way that you communicate with the world each day.

And just notice how it is the thing that allows you to communicate.

It is the thing that allows you to be able to gain the impact and have the freedom that you want to.

Maybe just be grateful for the way that you communicate right now and the people that you communicate with as you replace your awareness in your throat.

All the transformations you need come simply from your awareness as you place your focus on the different parts of your body.

You can simply start to move your awareness down now,

Down to your neck.

Maybe starting with the left side of your neck and then being aware of the back of your neck.

Maybe it's touching the pillow that you've got your head rested on,

Focusing your awareness there and just being grateful for this time.

And now maybe you can place your focus on the other side of your neck.

And notice now how we move our awareness down to the top of your chest at the front and then to your right shoulder and into the top of your back and your left shoulder.

Just be present and simply be aware of whatever you experience.

What message would your shoulders give you right now if they had the opportunity to do that?

How would they thank you for the weight of the situations at times that you carry and that right now you've got the opportunity just to relax and be at peace and to be free?

Just for a moment and enjoy being free of whatever burden it is that you carry.

And simply focus.

And as you start to place your awareness now,

Just notice that you can place all of your awareness maybe in your chest,

Listening and being aware of the sound of your heartbeat.

However you do that,

Whether you experience that sound or a pulsing sensation,

Just be grateful that you've got the time right now to be able to pay attention and maybe with a smile and a deep sense of gratitude for the amazing contribution that you make to your own life every day.

Simply enjoy right now the awareness that you have of your heartbeat in your chest.

And as we start to move around other parts of your body,

Taking your awareness there,

Starting simply to understand and be aware of whatever it is they have to share with you.

Notice how you can now place your awareness in your left armpit,

Becoming aware of your arms themselves and maybe then your right upper arm and your left upper arm,

Moving your awareness down to a lower part of your chest and your sternum,

Your solar plexus,

Just being present,

Noticing how your belly rises and falls with every breath,

With every breath as you're breathing deep,

Deep,

Deep into your lungs,

Allowing your diaphragm to move with every breath,

Allowing your stomach to rise up and down,

Up and down.

And now simply just place your focus on the right hand side of your body,

Maybe about level with your elbow and then your back and then the left side of your body and notice how you can just steadily become completely aware of the top half of your body.

Maybe you can place your awareness right now in your left elbow and then your right elbow and just simply continue to move your awareness down,

Placing your awareness on your belly button,

Just being present,

Just being aware.

And now place your awareness to the left side of your body,

Just to the left of your navel and maybe place your awareness into your lower back and then the right side of your body,

Moving your awareness down again,

Moving your awareness down again to the level just below your belly,

At the top of your hips,

Just being present.

Notice and pay attention to your right hip and be grateful.

And now just as you move on round and maybe you notice your bum and pay attention to your bum and just notice how maybe it's touching the duvet or the floor or maybe it's in contact with whatever you're laying or sat in right now.

And now notice your left hip and you continue moving your awareness into your lower right arm and then your lower left arm,

Moving your awareness down again.

Now allowing your awareness to come to focus on just being grateful for a moment,

Having total and utter gratitude for how you experience the top half of your body.

And just paying attention right now as we continue on down into your right leg on the front side and then on the outside and then on the backside.

And then be aware of your left leg,

Your left upper leg,

First at the front and then on the outside and then on the rear side and then on the inside.

And just continue with a smile,

Moving your awareness,

Your presence into your wrists,

First your left and then your right.

And then continue to focus your awareness into the palms of your hands.

Once again,

First your left and then your right.

Just pausing for a moment as you now focus your attention on your right thumb and your right index finger and your left thumb and your left index finger and your right middle finger and your right ring finger and your right little finger before doing the same on the left.

And just one finger at a time,

Having total awareness of our fingers.

Total awareness of our fingers.

And now having placed our awareness in the tops of our thighs,

In each leg,

It's time simply to place our focus on each of our knees.

Maybe we could do it one at a time or simply do it both together.

And first the right,

Then the front,

Then the outside and then on the rear and then on the inside.

And now the same with the left as you simply focus and notice how you can steadily have complete and utter awareness of that part of your body.

Your knees are part of a system that allows you to move around the world,

Around the space that you occupy every day.

Seeing your body hundreds of times,

Simply be grateful for the contribution they have and they make as you place your awareness right there with both of them right now.

And as you continue to take your awareness down into your lower leg,

First your left and then your right,

Following by now what may have become a traditional pattern of simply being aware of the front side,

Aware of your shins,

That space between your knee and your foot and then the outside and then the rear.

Maybe being aware of where that part of your leg comes into contact with wherever you're laying right now.

Then the inside and then continue to do the same for the other leg before moving your awareness and your sense of gratitude into your right foot on the top side and then the heel and then the sole and then each toe one at a time,

Starting with your big toe.

Just placing all of your awareness,

All of your focus,

All of your energy,

Finishing with your little toe before moving across and doing exactly the same with your left foot,

Focusing on the top and then your heel and then your sole and then your big toe.

And then just keep going one at a time until you've complete and utter awareness of how you experience your feet.

We're going to pause here just for a moment and just be truly,

Truly grateful,

Truly grateful for this time and the way that we are focused and experienced our body in this world.

Our awareness and bringing our awareness this present moment is our key.

It's our key to relaxation.

Now moving your awareness simply all the way back to the top of your head and now just simply let your awareness just gently,

Only as quickly as you dare,

Sweep all the way down through your body,

Perhaps this time a little faster,

A little easier than the crown of your head through your face,

Through your neck,

Over your shoulders and your chest,

Your upper back,

Your lower back,

Your arms,

Your tummy,

Your elbows,

Through your pelvis into your legs,

Through your knees and then down to your feet and simply becoming aware and truly grateful for how you experience all of those areas and the sensations that you experience as you simply allow yourself to be able to relax even more,

Noticing that you can simply place your awareness in any part of your body easily and effortlessly,

Naturally resting wherever it needs to.

And once again just pause for a moment,

Being truly grateful for how you experience your awareness of the present moment.

And notice as you become more aware of all these areas just how easy it is for you just to be able to hold now a general awareness of the whole of your body,

Allowing yourself to be aware of any place that you simply notice,

Any form of discomfort or tension,

Anything that's not 100% and how by simply bringing your attention there,

Being curious,

Asking that part of your body what message has it got for you and just listening and paying attention,

Simply you can bring your awareness to the present moment.

The more that we do this,

The more that we start to become in tune with ourselves,

Bringing our attention,

Our focus to the messages that we have to share with ourselves from our body is an incredibly powerful thing that allows us to simply connect with the present moment.

Don't try to change anything,

Just simply be aware,

Being present.

The changes that you look for,

They will come when they're ready.

By holding that sense of awareness,

Presence and gratitude.

And even if they don't come,

That's fine too,

But they will.

Holding this quality of awareness,

Your relationship with yourself will begin to steadily change and you will notice the benefits of having this sense of awareness,

Of giving yourself permission to have this time.

Notice how you build this strong bond with how you experience the world via your body.

Just take a time,

Take a moment and enjoy this time,

Breathing in and breathing out.

You can allow this window of time to continue,

To go on for as long as you'd like.

And when you're ready,

But only when you're ready.

Simply notice how this deep sense of gratitude can diffuse throughout your body,

Leaving you feeling very present,

Very calm,

Very gentle.

And simply start to think about what you need to do to be able to re-engage in the world,

But holding this sense of presence and calm with you.

Maybe you need to start with wiggling your fingers and wriggling your toes.

Maybe you'd like to have a stretch and a yawn and allow your body to steadily wake up for you to be able to carry on with whatever it is that the rest of your day entails.

May you live all the happiness and happiness that it gives you.

Reviews

Great pacing and voice.

This meditation is pure alchemy to set up for a beautiful day. Having followed Ian's style and work for years, thrilled to see this meditation on Insight

This was exactly what I needed as I set an intention to be connected to my core self. Thank you!

Incredibly relaxing!

So peaceful and supporting: thank you!