Hello wonderful being.
Thank you for choosing me to be your guide today.
Begin by coming into a comfortable position.
You can either sit,
Stand or lie down.
Whatever your body needs right now.
Allowing your spine to get just a little bit taller.
Your head is in alignment with the spine.
And your hands are resting in your lap,
On your knees or by the sides of your body.
And as you settle into this posture,
If you feel safe,
Allow your eyes to close completely.
Or alternatively,
You can lower your gaze,
Looking downward.
To limit any form of visual distraction.
So that you can turn your awareness inward.
So as you arrive in your body,
Let your attention drop down into the space of your abdomen.
This warm center of your body.
The seat of digestion,
Transformation,
Power and intuition.
So we are going on a journey to explore your abdomen.
Simply noticing each part and offering gratitude.
So gently bring awareness to your stomach.
Located just below your ribs on the left side.
Noticing any sensations in this part.
Like gurgles,
A sense of fullness or perhaps some movement or stillness.
As you connect with this part,
Allow a sense of gratitude to flow in.
Flowing into your stomach through my words.
Thank you,
Dear stomach,
For receiving,
Breaking down and transforming food into energy.
For rumbling,
Expanding and signaling hunger and satiation.
For working patiently even when I overfill or underkill.
You are my wise teacher of when to take in and when to stop.
So thank you for digesting more than just my food.
Thank you,
Dear stomach,
For holding emotions too.
You are a sacred gate of nourishment and knowing.
And now shift your attention to the right side.
Located just below the ribs.
This is home to your mighty liver.
A quiet powerhouse always at work.
So letting the gratitude flow in.
Thank you,
My dear liver,
For your endless purification.
For transforming toxins into safety.
For storing energy and nutrients for later.
For helping my blood clot and my hormones to stay in balance.
Now shifting your awareness just below the liver.
So just below your liver is a small but powerful helper,
Which is your gallbladder.
So showering it with some gratitude.
Thank you,
My dear gallbladder,
For storing bile juice with patience.
And for knowing just the right time to release it.
Helping me break down and digest the richness of life.
Thank you for your quiet role in nourishment.
Small but essential.
I see your contribution.
And now bring your awareness to the center of your abdomen.
Tucked gently behind your stomach lies the pancreas.
And bringing a soft attention to their presence.
Noticing its presence.
Thank you,
Dear pancreas,
For balancing the sweetness in my blood.
For your quiet service in every meal.
For releasing insulin and enzymes with gentle precision.
For being the quiet composer of my inner harmony.
Now bringing your attention to the center of your belly.
This is the home of your intestines.
The small one and the large one.
So feeling into the depth and complexity of this part.
And as you connect with them,
Offering some appreciation.
Thank you,
My dear intestines,
For absorbing the essence of what I eat.
For choosing what to keep and what to let go.
And finally,
For hosting my second brain.
For giving me those gut feelings to keep me safe.
And now bringing your awareness lower just behind the front of your pelvis.
So bringing your attention to your bladder.
Feeling it in the center of your lower abdomen.
Noticing do you feel a sense of lightness or heaviness?
Is it empty or full?
So bringing some appreciation to this part of your body.
Thank you,
My dear bladder.
Thank you for storing what must wait until it's ready to be released.
For stretching and softening.
For contracting and letting go.
Allowing me to release the toxins from my body.
My dear bladder,
You teach me about flow and timing.
Patience and release.
And finally,
Coming to the last part which is your pelvis.
So resting your attention in the pelvic bowl.
Your pelvic floor should be located low in the abdomen.
Where your reproductive organs rest or simply where your roots begin.
So offering some gratitude.
Thank you,
My dear pelvis for being the cradle of life.
Whether in creation or in potential.
For supporting my bladder,
My bowels and my reproductive organs.
Thank you for being my center of safety,
Roads and regeneration.
And now allowing your awareness to expand.
To encompass your whole abdomen all at once.
This sacred space is rich with organs and wisdom.
Responding to stress,
Pleasure and nourishment.
So taking a moment to silently say thank you.
Thank you,
My whole abdomen.
For functioning every single day.
Even in discomfort or illness or in pain.
I am sorry if I haven't taken care of you.
I am sorry if I haven't paid attention to you.
But I am here now.
I see you.
I honor you.
And I thank you.
Imagine a soft light beginning to glow from within your belly.
This healing light is green and soothing just like mother nature.
With each breath,
See this light gently expanding and wrapping around your abdomen.
Visualize your belly being wrapped in this green healing light.
As if you are applying a soothing balm all over your belly.
With the in-breath,
See your belly getting filled with this green healing light.
The light is soothing the inner muscles.
Calming the nerves and relaxing any tension that your stomach might be holding on to.
Imagine this light softening the places where pain lives.
Let it bring ease to where your belly feels tight or inflamed.
As you visualize your belly being wrapped and filled with this green healing light,
Visualize your belly being filled with this green healing light.
Gently repeat the following statements,
Either silently or out loud,
To support your healing.
It's safe to rest.
It's safe to let go.
I offer my belly safety and calm.
My body knows how to heal.
I trust the rhythm and wisdom of my body.
I am patient with my healing process.
I am safe.
I am supported.
And I am whole.
Rest in this peaceful space for a few more breaths.
And remember,
There is no need to fix anything.
All you have to do is to just be with yourself.
Be with your breath.
As we reach the end of this meditation,
Take a moment to thank your body.
And especially your belly for all it does,
Even when it's in pain.
And whenever you are ready to come back,
Start by wiggling your toes and your fingers.
Gently waking up your body.
Allowing your body to move in whatever way it wants to.
And finally,
Opening your eyes.
Thank you for listening.
And I will see you soon.
Bye bye.
Take care.
