Gratitude For The Body With 61 Points

This guided meditation begins with a centering and 61 points practice to still the wandering mind and invite a deep and complete release of muscular tension. This is followed by a gentle body scan practice where we acknowledge and offer thanks to the many gifts offered to us by each part of the body.

Transcript

Welcome to this gratitude body scan meditation.

To begin,

Find a comfortable seat where you won't be disturbed.

You may either be sitting up or lying down.

The most important thing is to simply be comfortable here.

So as you settle in,

Sensing into the support that you have from the chair,

The cushion,

Or the mat below,

And becoming aware of the actual sensations of contact with your body and the support beneath and around you.

Allowing your body to settle into the support beneath you.

Sensing into your body,

Feeling your feet,

Your legs,

Hips,

Upper and lower body,

The arms,

Shoulders,

The neck,

And the head.

Gently bringing awareness to the breath and becoming aware of the physical sensations of the breath moving in and out through the nose.

Allowing the breath to be just as it is,

Allowing the breath to flow easily and naturally with its own rhythm and pace.

Knowing that you are breathing perfectly well right now.

Knowing that at this moment,

There's nothing for you to do.

There's nowhere else that you need to be.

That this is a time for you,

An opportunity to connect with your body and with gratitude.

Allowing the body to be in this stillness,

Experiencing a sense of being complete and whole in this very moment,

Embodying this wholeness with each breath,

Breathing in and breathing out.

Allowing the sound and the movement of the breath to fill the space within you.

Breathing in,

Breathing out,

Observing the natural rhythm of your breath.

Noticing the contrast of the cool air as it enters the nose with the warmth of the air as it leaves the body and joins with the space outside you,

Connecting you to the world and the fluid exchange of breath.

Each breath cultivating and nurturing your relationship with the whole world around you.

Breathing in,

Breathing out,

Allowing the body to soften and sink into the support all around you.

And now allowing your attention to follow the guidance of my voice,

Briefly resting at each point in the body,

Seeing,

Sensing and becoming aware of each point.

Sensing and becoming aware of the point between the eyebrows,

The throat center,

The right shoulder,

Inside of the right elbow,

Inside of the right wrist,

Right thumb tip,

Right first finger tip,

Right middle finger tip,

Right ring finger tip,

Right little finger tip,

Inside right wrist,

Inside right elbow,

Right shoulder,

Throat center,

Left shoulder,

Inside left elbow,

Inside left wrist,

Left thumb tip,

Left first finger tip,

Left center finger tip,

Left ring finger tip,

Left little finger tip,

Inside left wrist,

Inside left elbow,

Left shoulder,

Throat center,

Heart center,

Center of right breast,

Heart center,

Center of the left breast,

Heart center,

Navel center,

Pelvic center,

The right hip,

Inside of right knee,

Right ankle,

Right big toe,

Right second toe,

Right third toe,

Right fourth toe,

Right fifth toe,

Right ankle,

Inside right knee,

Right hip,

Pubic bone center,

Left hip,

Inside left knee,

Left ankle,

Left big toe,

Left second toe,

Left third toe,

Left fourth toe,

Left little toe,

Left ankle,

Left knee,

Left hip,

Pelvic center,

Heart center,

Throat center,

The point between the eyebrows,

Becoming aware of the point between the eyebrows.

Now gently return your awareness to the breath,

Sensing and noticing the fluid motion of each in breath and each out breath.

Becoming aware of your whole body,

Your whole body fully supported.

And now bringing your awareness to your feet,

Noticing your toes,

The balls of the feet,

The heels and the ankles,

Breathing in gratitude to the feet for the gifts of connection to the ground,

To the earth,

To feel the grass beneath our toes or perhaps to test the temperature of a body of water,

The gifts of allowing a vertical position to stand your ground to step forward or step back to change directions.

The gift of sensation and balance,

If your feet are in pain,

Recall that your feet are doing their best,

They're trying to heal themselves.

They do their very best to function for you every day and even if your feet are in pain,

They still try to work for you and benefit you.

We offer a gentle thank you to our feet.

And then letting go and bringing your awareness upward in the body to the shins and the calves,

Noticing and becoming aware of the connection of the bones,

The ankles to the bones and the shins and the calves,

The ligaments and the muscles here.

We breathe in a breath of gratitude encircling our shins and calves with breath,

Breathing in gratitude for the gifts of mobility,

Of support,

Of strength,

Appreciation for the carrying of our weight and the gift of locomotion here.

We offer a gentle thank you to the shins and the calves for all the gifts that they offer us with every step that we take every day.

And then letting go,

Bringing the awareness upward now to the knees,

Noticing the connection here,

The top of the knees,

The joint of the connection between the shin and the upper leg.

I breathe in gratitude here for the gifts of bending,

Of flexibility,

Of balance,

Movement,

Kneeling,

Squatting,

Sitting,

Rising.

We offer a gentle thank you to the knees with each breath in and each breath out.

Even if our knees are in pain,

They acknowledge that they are doing their best to serve us every day as they heal and continue to offer service.

We offer a thank you to the knees.

Now bringing awareness up to the thighs,

An area of the body that is often reflected upon with negativity or judgment,

We notice our thighs and the great strength here of the upper leg.

We breathe in a breath of gratitude and circling the thighs with breath,

Breathing in gratitude for the gift of strength that is held here of walking,

Of running,

Dancing,

Climbing,

Pausing,

Hiking.

The gift of a lap upon which to rest a kitten,

A child,

A book,

To rest our hands upon.

We offer a gentle thank you to the thighs.

And bringing the awareness upward now to the hip area,

Becoming aware of the hips and the buttocks and the pelvis.

And noticing the connection here between the legs within the hip region,

Noticing the connection between the lower body and the entire torso.

We breathe in the gift of gratitude.

We breathe in gratitude for the gift of providing a foundation upon which the entire upper body rests.

The gift of sitting,

The gift of strength,

The gift of creation.

And we offer a gentle thank you here to the hips and the buttocks and the pelvis.

Now bringing the awareness upward to the belly and the abdominal region.

Noticing the gentle movement of this part of the body with the breath.

Noticing the slow rising and releasing with each inhale and each exhale.

Breathing in gratitude here for the gifts of digestion,

Of breaking down food,

Of fullness and hunger,

Intuition,

Gut feelings,

Inner knowing.

A navel which marks our connection to our mother and the physical entry into this life,

Into this body.

We offer a gentle thank you to our belly.

Bringing the awareness upward to the hands.

Noticing the thumb,

The fingers,

The fingertips,

The palms and the wrists.

Breathing in gratitude here for the gifts of holding,

Of writing,

Grasping,

Letting go,

Expressing,

Communicating,

Applauding,

Of typing,

Drawing,

Building,

Of making tea.

The gifts of touch,

Of texture,

Giving and receiving,

Of pushing,

Pulling,

Waving,

Inviting.

Acknowledging with the breath of gratitude the many gifts of our hands.

We offer a gentle thank you to our hands.

Now bringing awareness up to the forearms and becoming aware of the connection between the wrist and the forearm and the hand.

We breathe in gratitude here for the gifts of carrying,

Of holding,

Of shielding away or holding close to our hearts.

We offer a gentle thank you to the forearms.

And now bringing awareness to the elbows.

Noticing the joint here,

The union of the bones and the structure of the arms.

And breathing in gratitude for the gift of flexibility that's offered to us here of subtle movements,

Of steering,

Of lifting,

Embracing.

The gifts of motion or large expressive gestures.

We offer a gentle thank you here to the elbows.

Now bringing your awareness to the upper arm and shoulders.

Noticing the muscles and the joints.

A point where the arms connect with the entire upper body.

We breathe in gratitude for the gift of flexibility that's offered here of lifting above or setting down,

Of embracing,

Releasing,

Of carrying responsibilities of shrugs or tension,

Releasing tension.

And we offer a gentle thank you to the upper arms and the shoulders.

And now bringing awareness to your torso.

Breathing in gratitude here for the gifts of breath,

The pulse of life,

Of love and loving,

Of connections and relationships that we hold here in this often deeply protected part of ourself.

We breathe in gratitude for the gift of protection for all the internal organs that reside here.

We offer a gentle thank you to the torso.

Now bringing awareness to the spine and the back.

Breathing in gratitude here for the gifts of support,

Of strength,

Of flexibility,

Of letting us know when we take on too much.

We offer a gentle thank you to the spine and the back.

Now bringing your awareness to the neck and the throat.

Breathing in a breath of gratitude here for this place from which our voice radiates and resonates,

A source of sound,

The place from where we speak our truth and where our voice is carried out into the world.

We breathe in gratitude here for the gifts of swallowing a voice of expression,

Of songs,

Of communication,

Of tone,

Both bold and subtle.

We breathe in gratitude for the gifts of perspective,

Of turning away or turning toward,

Of shifting our perspective toward the earth or opening to the sky,

The gift of openness and the ability to see things from a new angle.

We offer a gentle thank you to the neck and the throat.

Now bringing your awareness to the jaw,

The mouth,

The teeth and the tongue.

Holding your attention here as you breathe in gratitude for all the gifts here,

The gifts of taste,

Of chewing,

Smiling,

Laughing,

Kissing,

Sipping,

Speaking.

We offer a gentle thank you to the jaw,

The mouth,

The teeth and the tongue.

Now bringing awareness to your nose,

Breathing in gratitude for the flow of air.

Runny nose is the release what we don't need of scent,

Of smell,

Of triggering memories or holding up eyeglasses.

We offer a gentle thank you to the nose.

Now bringing awareness to the eyes,

Holding your attention here for a moment as you breathe in gratitude for the gifts of sight,

Of seeing,

Of colors,

Shapes,

Faces,

Smiles,

Of blinking,

Winking,

Crying,

Connecting,

Of seeing things and situations.

We offer a gentle thank you to the eyes.

Now bringing awareness to the ears,

Breathing in gratitude for the gifts of hearing sound,

Of hearing music,

Birds,

Laughter,

The voices of those whom you love,

Of receiving messages,

Of tuning in or tuning out.

We offer a gentle thank you to the ears.

Now bringing your awareness to the skin,

To this massive organ that holds us,

That protects us,

Provides a fine line,

A barrier between the inner and the outer world of the self.

And breathing in gratitude for the gifts of regulating temperature,

Protection,

Of sensing,

Of feeling,

Of goosebumps,

Of touching and being touched.

We offer a gentle thank you to the skin.

Now bringing your awareness to the whole body,

Your whole body together and breathing in a rich breath of gratitude here as you sense into the sacred container of your whole body,

A home within this world.

Feeling the body enveloped in a rich breath of gratitude,

The whole body.

Feeling the fullness of the breath,

Sensing your body lying totally relaxed,

Fully supported on the floor or the chair.

Becoming aware of the floor and the position of your body lying on the floor.

Beginning to visualize the room around you as you gradually become aware of your surroundings,

Tuning into the sounds around you and inviting small movements into the fingers and the toes.

You might move the head gently side to side,

Reaching the arms overhead and allowing a long rich stretch.

Feeling your time here.

When you feel as though you're reoriented to time and space,

Gently breathe in one last breath of gratitude for the self for allowing this time to connect with the body in this way,

Allowing the corners of the lips to gently rise in a soft smile as you slowly blink your eyes open and return to your day.

Reviews

I loved every moment of this 61 point plus meditation!! Absolutely wonderful. Thank you.

Thanks for this meditation. It was nice to take time to appreciate my body parts. And I like that there was no music to distract me.

Thank you so very much for this beautiful practice. To focus on all our body parts with gratitude is so thoughtful. We forget how much our body does for us, even when there is an illness or injury. It is a miracle! I truly appreciate you for giving us this opportunity to give thanks 🙏🏻
Thank you again so very much

I loved how this flowed. Starting my day very relaxed and filled with gratitude. Thank you! ♥️♥️♥️

What a wonderful way to feel gratitude for what my body gives me. Thank you!

Great. Awareness of all these points was a good grateful focus. I’d love to hear, or provide some sonic background too

Just did a 3-day backpacking trip on the AT and my body is really feeling it today. This practice allowed me to give thanks for how my body really showed up for me during the trip, especially when I needed it the most. Thanks, Patti! Lots of love to you.

It's great to be reminded to have gratitude for how amazing our bodies are 💜

Wow my body is truly amazing!!!Thank you for reminding me through this beautiful meditation just how magnificent my body is and to offer sincere thanks to it. Have a blessed day🙏🏽

An excellent way to bring awareness and gratitude to the vessel we call our bodies.

That was lovely, thank you

Truly amazing, thank you 💫🙏

Wonderful gratitude practice to acknowledge our amazing bodies. Thank you so much! 🙏 💜

I really love this, Thankyou...I use it often x

Beautiful. Thank you.

I haven't thought that highly of my body untill this meditation. We never really take time to realize how much support we get from our bodies. This has made me want to treat my Body with respect, kindness, gentleness and gratitude. Thank you ♥️

Very soothing and grounding meditation. Thank you ❤️☺️🦋🙏🙏🥰🌸💖💫

Very pleasant and soothing.

Thank you for a lovely body scan and beginning to my day. 🌈🌿🙌🏽

Amazing my headache is gone!!