Guided Gratitude Body Scan Meditation

This guided meditation helps you reach that same joy and wonder any time you want, by finding the miraculous in your own body and life.
You’ll start with the breath, the nishmat chayim (breath of life) you didn’t switch on today but that keeps you going. Then a gentle gratitude body scan moves through your heart, your senses of sight, hearing, smell and taste, the gift of speech, and the quiet work of the organs that nourish and sustain you without you having to think about it. From there, you’ll reflect on your power as a co-creator, through your hands, your mind and the creation of new life. You’ll also connect with the chelek Eloka mima’al, the spark of the Divine within you.
Want to build a daily gratitude practice that feels real and embodiedSometimes feel small, overlooked or disconnected from your worthAre looking for a Jewish or spiritually grounded guided meditationWant to calm your nervous system and soften into your bodyLong to bring more awe and wonder into ordinary days

Transcript

There are times when revealed miracles make it into the news moments such as. . . The ten plagues in Egypt, Or the splitting of the sea. Or the miraculous nature of thousands of ballistic missiles being intercepted during the wars with Iran. Or the Fly Dubai flight that managed to land safely. With every single passenger intact. And blessing God and being grateful to the divine. For revealed miracles. Is so incredibly life-enhancing and joyful. But I wanted to record a meditation. About the miracle that you are. About the miracle that is your life. In every moment. And every day. So that you can experience that joy. That wonder. And that awe. Whenever you want to. And not just when some incredible moment. Makes it. Into the news. I bless you to feel and know. And every cell in your body. How awesome! You are. Sending you blessings from Jerusalem. I invite you to close your eyes. And find a comfortable seat. And allow yourself to experience. The miracle that is your breath. You did not turn it on today with the flip of a switch. And yet, Here it is. Nourishing oxygen making its way in. And expanding your lungs. To any waste you no longer need. Exiting your lungs. Along with carbon dioxide. That nourishes all things green. Around you. So that your breath becomes. . . A source of the miraculous for the trees and the grasses. And the flowers. As you breathe in. . . As the divine animates you. Just as the divine animated Adam Rishon. The first man. With anishmat chayim. With a breath of life. In. End it all. In. And out. As you experience. The ebb and flow of this breath. I invite you to place one or both of your hands over your heart and feel the expansion. And the contraction of your chest even as you feel. The thumping of your heartbeat. And allow yourself to imagine. That a divine hand, As it were, Or holding your heart. And gently pumping that Nishmat Chaim. That breath of life. Into every fiber of your being. This electrical organ. That you did not turn on today. And that you cannot turn off. Is yet another one of God's miracles. Alive. In you. Enlivening, And as you feel. . . That breath going in and out. Allow your heart to fill with gratitude. For that breath for that heartbeat and for the softening that's happening in you right now. And allow it to relax your body. Even more. As you continue to hold that gratitude. And bring awareness to your eyes. And ask yourself. . . What has the miracle of sight? Gifted you with today. Perhaps the face of a loved one. The beauty of a painting. The words. Of a book. And allow the gratitude in your heart to expand. As you take in that miracle of sight Now bring your attention to your ears. And feel their presence on either side of your head. And ask yourself. . . What did the miracle of hearing Allow you. To soak in today. Perhaps the words of a loved one. Call of a bird. This meditation itself. And allow your heart to be filled with even more gratitude. For this miracle of sound. Now bring your awareness to your nose. And feel its presence right in the center of your face. And to ask yourself. . . What has the miracle of smell offered you lately? Perhaps it's the scent of a rose. Inviting. Warmth of dinner heating up. The familiar scent of a loved one. And allow your heart to be filled with even more gratitude for this gift of smell. And allow your attention to come down to your mouth. This place that holds so many miracles. And we'll begin with taste. As you ask yourself, What? As the miracle of taste. Gifted you with today. Perhaps the burst. Of fresh fruit. The fresh mintiness of your toothpaste. A taste that brings you back. Your mother's cooking. Allow yourself. To fill your heart with gratitude for this miracle of taste. Your mouth also holds. The miracle of speech. And what has this miracle gifted you with? Today. Perhaps the ability to say, I love you. To express a want or a need. To proudly declare who you are. And allow your heart to fill with gratitude. For this miracle of speed. And allow your attention. To make its way into the trunk of your body where all of your digestive organs live. Parts of you that allow you to take in nourishment. And separate it from waste. And release what you no longer need. Let your heart fill with gratitude. As you take mental note. Of your esophagus. How it knows to move food down. Without you having to do anything at all. Of your stomach. That's churning. And digesting. Without you even having to know how it works. Of your small intestine. That's breaking food down even more. Digesting even more. And moving the waste into your large intestine. Where billions of microorganisms are doing their work. To offer you even more nourishment. From the food that you yourself can't digest or your bladder. And kidneys. But process all the liquids. And know to release. What you no longer need and you can feel your liver. Cleaning your blood. All day long. How does it do that? How does it know how to do that? And then you've got all these little organs. That produce hormones that make your entire system run. Some live in your head, Your throat, Your trunk. You don't even know. When they're doing what they're doing. But you can allow your heart to fill with gratitude for the wonder of all of these organs working together. By divine instruction. Just to take care of you. Just to keep the miracle that you are alive and running. And because miracles love to expand. You can bring some attention to your reproductive organs. The most miraculous of all. Because from there. . . New life is created. From these specks of cells Babies are born. What a wonder you are. Precious one. What a miracle you are. Can you allow your heart to fill with even more gratitude. And with more awe. For this ability. Of the created. To also be. A creator. And this happens not just. With the creation of life. But it also happens with your mind. And your hands. What have your miraculous hands done? Allowed you to create. Perhaps a beautiful meal. A work of art. A loving embrace. What has your miraculous mind? Allowed you. To create. Perhaps a new idea or story. Perhaps a thoughtful connection between two people who you introduced. Perhaps a vision for a future even brighter than the miracle that is today. Can you allow your heart to expand even more? To take in the miraculousness. Of the co-creator. That you are Because although the divine crafted you of the earth. You are not simply mud and flesh. You have also been gifted with the Nishmat Chaim. With the breath. Of life. With a living soul. With a spark. Of divinity. And it is this. Precious one. And part of God from above. The aspect. Of divine presence. That you are that defines your miraculousness. You don't need to look out there. For miracles. Not in the skies or the seas. Not in television. Or the newspaper. Not in the stories that you hear around you. As inspiring as they are. You precious one. Are a walking miracle. The trillions of cells that make up your body. Are each working in miraculous ways. And working together in miraculous ways. And the expression of the godliness that you are. Through this hunk of flesh that's holding it. Also. Pretty cool, Don't you think? Pretty awesome. Awe-inspiring. So next time. . . You're feeling in any way small. I invite you to bring that hand of yours back to your heart. And feel that breath and feel that heartbeat Let these remind you. Of the miraculousness of all of you. And allow your miraculousness to shine. On to the miracles that are the people around you. Let your eyes and ears see the miracles that they are. And bring out. Even more miracles from their midst. And knowing that your miraculousness is accessible to you always. I invite you to come back. Into the present moment. Back into this space and time. By slowly wiggling your fingers and wiggling your toes. And batting your eyes open. Ready to bless the world. With the miracle that you are. Sending you many blessings from Jerusalem.

Reviews

Beautiful and powerful to find gratitude for how miraculous my body is. This meditation has set the tone for my day and shifted me into a high frequency. Thank you!! 🙏✨❤️