Here is a mindfulness body scan for gratitude.
Begin in either a seated posture or lying down.
Close the eyes and breathe slowly and evenly in and out through the nose.
Use awareness of the breath to anchor you in this present moment.
Follow the breath for three long,
Patient inhales and three long,
Patient exhales.
And now notice the body itself,
Beginning at the top of the head.
Notice the face,
The back of the head,
The entire head.
Acknowledge all that's happening in the head right now.
Feel the breath moving in and out through your nose.
Recognize the function of the eyes,
Even as they are closed.
Aware of the function of the ears,
The mouth,
And of course the mind that makes sense of it all.
Notice how much and how often you've benefited from eyes,
Ears,
Mouth,
And nose.
How often,
How much you've benefited from the function of this capable mind.
Recognize too that not everyone can see,
Hear,
Smell,
Taste,
Or even think in the same way that you do.
Let that awareness help you feel into a deep heartfelt sense of gratitude.
Feel and send thanks to the eyes,
Ears,
Nose,
And mouth.
Send thanks to the mind.
Be present with this awareness of gratitude for all the ways.
Be thankful for all of the parts of the face and head that are serving and protecting you.
And then shift your awareness down to the neck and the throat.
Open to the awareness of gratitude for the voice,
Your ability to speak,
Swallow,
And be well fed.
Drop down to awareness of the shoulders and let gratitude spread.
As you become more aware of the functions of the arms,
Your ability to move,
To reach for things,
To hug,
And to hold.
Take a few more deep inhales and long exhales,
Allowing yourself to receive gratitude for yourself,
From yourself.
Thank you.
Peace.
