Let's find a comfortable position,
Perhaps lying down or sitting in a chair.
Inhale into the position and close the eyes.
In this meditation,
We will relax different parts of the body through awareness of gratitude.
First a cleansing breath,
Let's take a deep inhale together.
And exhale,
Let it go.
Now bring your awareness to the feet.
Let's think of all the amazing things the feet allow us to do.
We can run,
Practice yoga,
Ride a bicycle.
Imagine all the sensations the feet have felt as they've walked through wet grass,
Upon the sand,
Into the ocean.
Perhaps wiggle the toes or circle the ankles,
Become physically aware of the feet.
And as we think about the amazing things the feet allow us to do,
Let's send our gratitude,
Either silently or aloud if you wish.
We simply express gratitude to the feet.
Now take a deep inhale,
And with the exhale,
Release your awareness of the feet.
We bring our attention to the legs.
We think of all the incredible things the legs allow us to do.
We can climb stairs,
Swim,
Dance.
Take a moment.
Think of the last thing your legs allowed you to do.
As we think about the things the legs allow us to do,
Let's also send our gratitude to have a healthy body,
Healthy feet,
Healthy legs.
This is a gift.
And whatever condition the body may be in,
We can find gratitude.
Sending gratitude into the legs,
We take a deep inhale.
And exhale,
We release our awareness of the legs.
Now we bring our attention into the hands.
Perhaps wiggle the fingers,
Circle the wrists,
Feel the hands.
Think of all the amazing things the hands allow us to do.
Each time we meet someone new,
We usually extend a hand,
We shake hands.
If you're listening to this recording on a phone,
You've probably used your hands or fingers to access the recording.
Think of your favorite hobby and how your hands most likely allow you to do that hobby.
Wonderful hands.
We send our gratitude today.
Deep inhale,
Gratitude to the hands.
Exhale,
Let it go.
Release your awareness of the hands.
Now we bring our awareness into the arms.
The arms allow us to do many things.
We get to hold our children and our pets.
We get to swim.
Many things we get to do with the arms.
What is one of your favorite things you get to do with your arms?
And can you cultivate gratitude?
Maybe even smile.
Let's send a smile of gratitude to the arms.
Let the breath,
Deep inhale together and exhale,
Let it go.
Release your awareness from the arms.
Bring your awareness to the mouth,
The lips,
The tongue,
The teeth.
All the things we get to do with the mouth.
Sing,
Eat,
Breathe,
Kiss.
Now bring your awareness to the ears.
We get to hear so many amazing things when the ears are working,
When the ears are healthy.
We get to hear the ocean,
Children laughing,
Birds singing.
Let's bring our awareness to the nose.
We get to breathe.
We get to smell.
Think of your favorite smells.
Maybe fresh baked bread,
Or flowers,
Or perfume.
Let's bring our awareness to the eyes.
When the eyes are healthy,
When the eyes are well,
We see a paradise of form and color,
Shapes and sizes.
We see people we love,
Things we love.
What a gift these senses are,
The mouth,
Ears,
Nose,
Eyes.
And we can bring our attention to the skin,
What allows us to feel,
Cold,
Hot.
The embrace of someone we love,
With our attention anchored in our senses.
Let's send our gratitude,
Deep inhale.
Exhale let it go.
Notice the quality of the mind when we discuss gratitude.
Notice the feeling in the heart when we discuss gratitude.
If the eyes are closed gently blink the eyes open.
Thank you for meditating with me today.
See you next time.
