Begin by moving into a comfortable meditative position for your body.
On your own time,
Close the eyes,
Shift the awareness to the breath,
And begin to slowly and evenly breathe in and out through the nose,
Deep down into the lungs.
The awareness of your breath becoming your anchor to the present and over time,
Continually lengthening your inhales and exhales,
Spending the next short while here.
Now,
Focusing on the body,
Beginning at the top of the head,
Notice the face,
The body of the head,
The entire head.
Acknowledge all that is happening in the head in this moment.
Feel the breath moving smoothly in and out through the nose,
Filling the lungs.
Notice the eyes,
Your sense of sight,
Even as they are closed.
Awareness to the function of the ears and what you hear.
Feel the lips and mouth releasing any tension that may be there.
And finally,
The mind that allows us to make sense of everything we are experiencing.
Consider how much and how often you've benefited from your eyes,
Ears,
Mouth,
Nose,
And mind.
Recognize also that not everyone can see,
Hear,
Smell,
Taste,
Or even think and cognate in the same way that you do.
Let that awareness help you feel into a deep,
Heartfelt sense of gratitude.
Be present with this awareness of gratitude for all the ways that all the parts of the face and head are serving and protecting you.
Shifting awareness down to the neck and the throat,
Open into an awareness of gratitude for your voice,
Your ability to speak,
Sing,
Swallow,
And be well fed.
Moving your awareness down to the shoulders,
Bringing that feeling of gratitude with you.
Bringing them up and gently down the back if it feels right.
Continuing down,
Begin to become more aware of the function of the arms,
Your ability to move,
To reach for things,
To hug and to hold those you love.
Let that gratitude follow as you bring awareness to your arms,
Upper arms,
Elbows,
And forearms,
The wrists,
Hands,
And fingers.
Grateful for opposable thumbs,
Grateful for all the things the hands and fingers help you to do every day that we often take for granted.
Rest for a moment in this sense of gratitude for the head,
Neck,
Shoulders,
And arms.
Let the gratitude build and expand into a feeling of awe as you aim the mind to consider the miracle of the body itself.
Now notice the chest,
The back,
The abdomen.
Recognize this part of the body that is perfectly built to protect the most vital organs inside.
Feel grateful for the breath itself in the lungs.
Notice the life-giving movement that's occurring right now,
The rise and fall of the body,
Bringing in that which gives us life and expelling that which gives life to other living things.
Congratulations for the heart and heartbeat,
This miraculous energetic center that supplies the body with oxygenated blood.
Be grateful for the abdomen,
The stomach for digesting your food,
For dispersing vital nutrients throughout the body,
For keeping you sustained and healthy.
Grateful for every single functioning organ within,
Each of which operates in harmony with another to bring you this human experience right here and right now.
Grateful for all of this that's occurring,
Without you even needing to be aware,
So choose to be aware.
Send thanks to each functioning part of this system and feel grateful too,
For the parts that might not be faring so well.
Grateful for the signals in the body that tell you to take better care,
To rest more,
To slow down,
Aware that perhaps the primary function of this vehicle is to help you awaken,
This points you towards gratitude.
Shift awareness down into the pelvis,
The buttocks and the hips.
Gratitude following our attention as we move from here down to the upper legs,
Front and back sides of the thighs,
Knees,
The lower legs,
Calves,
Feet and toes.
Think of all the wonderful places these legs have taken you,
From daily tasks to your favorite adventures.
Remember all the opportunities the hips and legs have provided for you.
Grateful for the support of these bones,
These muscles,
This human structure.
Let the felt sense of gratitude expand again towards awe,
As you recall the incredible way in which this body has cared for you,
Fed you in more ways than one,
Giving you a place to call home.
Feel home here,
Feel safe here,
Feel loved here.
Notice too how this body contributes to your mindfulness,
How each of these senses,
Body and mind,
Teach you and lead you towards becoming more aware.
It's no accident that this is your body,
Your teacher,
Your caretaker,
Your home.
You are exactly where you need to be.
Let this awareness open your heart further to gratitude,
Contentment and love.
I truly appreciate you for spending this time with me today and I hope to do so again soon.
Until next time,
And with love,
Namaste.
