Love & Gratitude For Body

Our bodies do so much for us each and every day throughout our lives. But sometimes we forget to tell the body how much we appreciate all that it gives to us. Sometimes we are even unkind in how we talk to the body. Pause and take some time to send a beautiful message of love and gratitude straight from the heart so that it infuses throughout the entire body in this gentle embodiment meditation for self-love, self-compassion, allowing, and acceptance.
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Transcript

This practice can be done sitting or lying down,

Whatever posture feels most right for you today in this moment.

So just taking a few moments now to find that comfortable position.

Whether sitting or lying down,

Your back nice and long and straight,

All the way up from the tailbone to the crown,

Creating that nice long straight line.

The front nice and soft and open,

Breathing easily from the diaphragm,

Making sure this area is nice and soft and open with all this nice space to move for the breath to flow.

And the chest soft and open on the rise and fall.

Maybe taking a moment to unclench the jaw if you've been holding it a little tightly.

Maybe wiggling it a bit now,

Just softening this area,

Opening the throat and pressing the tongue to the roof of the mouth and the tip of the tongue against the two front teeth,

Just to open and soften the back of the jaw and just create all this nice space for the breath to flow,

Nice and soft and open.

Maybe taking a moment to relax into the cheeks and just dropping them there on the next exhale,

Softening and lowering the cheeks,

This area all the way through to the jaw and down the neck.

Take a moment now to soften the area around the eyes,

This area where we often hold tightness and tension,

Still on that next exhale,

Just softening the eyes,

The lids,

That skin around the eyes,

Dropping down to the cheeks,

The jaw,

The neck.

Taking a moment to soften and flatten the forehead and crown area.

On the next exhale,

Just dropping,

Releasing this area down,

Feeling it flatten,

Soften and let go,

All the way from crown,

Forehead,

Eyebrows,

Eyes,

Cheeks,

Jaw,

Throat,

All the way down to the chest.

This whole area,

Nice and soft and open,

Lots of nice beautiful space for the breath to flow.

Again,

Feeling into that nice straight line from the top of the crown to the base of the spine,

The tailbone,

Holding the shoulders nice and straight across,

The chin slightly tucked towards the chest and feeling almost as if you have a nice gentle thread tugging slightly at the top of the crown.

Just again,

This posture creating all this nice space for the breath to flow.

Taking a nice deep breath in now and on the exhale,

Just releasing the body into the ground,

Loading all that heaviness and tension into the ground and just letting the ground support it and hold it there.

Let's do this two more times.

Nice deep breath in and exhaling that,

Letting the body melt into the ground.

Letting its heaviness roll off and just be supported by the ground.

This body that does so much for you.

One more time.

Nice beautiful big deep breath in and releasing that.

Relaxing into the ground,

Letting it support the full way of the body,

Just relaxing into it.

Letting the ground support the body.

Just breathing normally and easily now,

Knowing there's nothing else you need to do,

Know where you need to be,

But to take this time,

Enjoy this time that's just for you.

Maybe just taking a moment to say a little thank you to yourself for dedicating this time for you today,

This time that's just so healthy,

So kind,

So beautiful for your mind,

Body,

And spirit.

Just nestling softly,

Comfortably into the ground with each exhale.

This nice safe place supported,

Allowing the ground to take on that weight of the body,

Roll that weight off the body with each exhale and allow the ground to support it.

Beautiful.

We're now going to set an intention for our practice today,

An intention for introducing just a little more love and gratitude for our bodies.

Just taking a moment now to think about how you'd like to introduce more love and gratitude for your body and your life.

Letting that,

Allowing that intention to take whatever form it's meant to today,

Whether that's a sentence,

Statement,

Maybe it's an image,

But just allowing that intention for love and gratitude for your body to form for you now in the way that it's meant to.

And I'll give you a few moments to feel into that intention and to allow it to form.

Beautiful.

And now just feeling into that intention,

Feeling its flow through the body,

Infusing every cell,

Every layer as it flows through all parts of you,

Connecting with you,

Connecting with the deepest parts of you,

This beautiful intention that's just formed for you.

Let's take a couple of moments now just to allow that connection to take place.

Letting that intention flow and fuse through all parts of you,

Every single cell.

Feeling that now.

Beautiful.

Now just holding that intention in whatever form it's chosen to take for you today and just repeating that intention to yourself three times,

Each time feeling it reverberate,

Echo throughout all parts of you.

Repeating it now.

Beautiful.

Now taking a nice deep breath in right from that belly and releasing that breath now and on that breath releasing that intention out into the world,

Out into the universe and just letting it know that this is your intention for your practice today.

Knowing there's nothing else you need to do but just allow that intention to unfold for you in the way that it's meant to.

And just breathing easily and normally now in the diaphragm,

Just resting and allowing each breath to soothe and calm the mind and body.

Still sinking deeper and deeper into the ground,

Allowing it to support the body.

Just resting here as we get set to slowly and gently begin to draw the senses inward.

Placing the attention on the breath now and bringing that awareness to the breath along with it.

Stretching the breath now as it enters the body and as it leaves.

Noticing how the breath feels in the nostrils as it enters and as it leaves.

Noticing how the breath sounds in the nostrils as it enters and as it leaves.

And allowing this feeling and sound of the nostrils to soothe you further still.

And that breath in now and turning the sight inwards,

Noticing the quiet darkness behind the lids.

Maybe noticing any colors,

Any shapes,

Any patterns that might be there as the sight is turned inward.

The sight watching that flow of the breath in and out of the body.

And allowing the breath further still on its path into the body,

Into the throat.

And allowing the sound of the breath as it flows through the throat,

The throat softening and opening,

Creating all this space to move as the breath passes through.

And allowing this feeling of the breath in the throat,

Soothing and opening it.

And the sound of the breath in the throat,

Almost like the sound of an ocean wave.

Together this feeling and sound soothing and quietening you more and more.

This breath softening and opening,

All that it touches as it flows through in the throat.

Following the breath now down into the chest.

Connecting with that rise and fall of the chest.

And allowing the breath to soften and open the chest as it flows through.

Beautiful.

Following that path of the breath now down to the heart and just connecting the breath of the heart now.

Connecting it on the inhale and connecting it on the exhale.

Noticing on the inhale the heart beating just a little bit faster.

Noticing on the exhale the heart beating just a little bit slower.

Feeling this perfect balance,

This perfect rhythm between the heart and the breath.

Between the inhale and the exhale.

The beautiful beating rhythm of the heart.

Envisioning the heart begin to soften,

Start to open with each breath that touches it,

That flows into it.

Maybe envisioning the heart like a budding flower.

Slowly opening,

Maybe warmed with each breath,

Feeling that warmth in the heart as it softens and opens each breath that flows into it.

Taking a few moments to enjoy how this feels in the heart.

We can all benefit from spending more time connecting with our hearts.

The breath is a beautiful way,

A wonderful path to follow to connect with the heart.

I'm releasing that now.

Beginning to draw the exhales out just a little bit more than the inhales.

Just drawing those exhales out a little bit more,

Longer than the inhale.

Each long slow exhale calming and quietening even more.

Each long slow drawn out exhale relaxing the body further and further into the ground.

Lowering it gently to the ground and allowing the ground to support its heaviness.

The ground drawing out that heaviness from the body.

I'm releasing the awareness now on the feet.

Just taking a moment now to connect with the feet,

To feel into them,

To notice them,

Notice any tightness,

Any tension.

Getting into the feet now,

Just the awareness.

Thinking about all the ways that the feet carry you,

All the places they've taken you,

Their ability to connect with the ground,

Offers stability and support to reach you.

Feeling into all the ways that the feet support you,

All the things they do for you.

Taking a moment now silently with the awareness placed firmly in the feet,

Say a little thank you to the feet.

Repeating silently with me now,

Thank you,

Thank you,

Thank you.

Realizing the awareness now in the legs,

Just taking a moment to connect with them.

Feeling into the legs now,

The awareness,

Noticing how they feel,

Noticing any tightness,

Not trying to change anything,

Just noticing and allowing how the legs feel today.

Feeling into the legs with just the awareness.

And now thinking about all the ways that the legs support you,

All that they do for you,

All the ways they help you in your life,

Allow you to stand tall,

How they point you towards the sky,

How they move you.

Thinking about all the ways that the legs support you in your life.

And now the awareness placed firmly in the legs.

Taking a moment now silently with me now,

Thank you,

Thank you,

Thank you.

Realizing the awareness now in the torso,

The belly and the chest.

Feeling into this area now,

Taking a moment to connect with it.

Taking a moment to notice how this area feels and to accept and allow what is,

To not try to change anything,

To not wish to change anything.

Just noticing,

Connecting with this area,

With our judgment.

Real belly,

This amazing loving heart,

All parts that make up the torso,

Connecting with them now.

Just thinking of all the ways that this area supports you,

This beautiful belly and diaphragm allowing these wonderful soothing breaths to flow through the body,

This beautiful heart that allows this love to care,

To feel,

To give all the ways this area supports you in your life.

And now your awareness placed firmly in the torso,

Connected with it,

Repeating silently after me.

Thank you,

Thank you,

Thank you.

Realizing the awareness now in the arms all the way from the tops of the shoulders to the very tips of the fingers.

Taking a moment now to connect with this area,

To feel into it,

To notice how it's feeling and accept and allow whatever is without judgment.

Just allowing it to be.

Taking a moment now to notice how the arms,

The hands,

The fingers are feeling and just allowing whatever it is to just be.

Just connecting with the arms and the hands.

And now thinking about all the ways that the arms and hands support you in your life.

The hands that allow you to hold,

To caress,

To support others,

To communicate.

Give all the ways that the hands support you in your life.

Give all the ways that the arms support you.

They allow you to carry,

To reach up,

To reach out,

To reach down,

To embrace.

Give all the ways that the arms support you in your life.

Now placing the awareness firmly in the arms and hands and repeating silently with me,

Thank you,

Thank you,

Thank you.

Taking the awareness now in the throat,

The head and face.

Just taking a few moments to connect with this area now,

To feel into it,

To notice how this area feels and just to allow whatever is there and accepting it without trying to change it in any way.

Just connecting with the throat,

The head and the face now.

Now thinking of all the ways that this area supports you in your life,

All that it brings to your life.

Throat,

Supporting the head,

Creating a beautiful path and space for the breath to flow in and out of the body.

The head and its beautiful crown connecting you with the sky.

Your beautiful face allows you to share your emotions with others,

To connect,

To communicate with the world.

Shine a beautiful light out into the world,

This beautiful face of yours.

These eyes that allow you to see and be seen,

Allow you to feel this wonderful nose that allows you to experience the sense of the world,

That allows you to take this beautiful nourishing breath into the body and to release it.

It's a beautiful mouth that allows you to experience the world through taste,

Allows you to nourish the body through food and water,

That allows you to smile,

To share a love,

To express love to others.

These ears that allow you to experience the world through sound,

To hear all of its magic,

To take that into the body.

Just taking a moment now,

Placing the awareness firmly in this area,

The throat,

The head,

The face,

Connecting with it now.

Breathing silently with me,

Thank you,

Thank you,

Thank you.

Now,

Taking a nice deep breath in and on the exhale,

Breathing into the whole body at once,

Connecting with the whole body,

Feeling it.

Let's do this two more times to really connect with the whole body.

Taking a nice deep breath in and exhaling that,

Connecting with the whole body as the breath fills every part,

Every cell of you,

Connecting with the whole body,

Feeling it.

One more time,

Taking a nice deep breath in and exhaling,

Feeling that breath in the whole body from crown,

Top of the crown all the way down to the very tips of the toes,

From the tops of the shoulders out to the very tips of the fingers.

Feeling the whole body now,

Just holding that feeling there now,

Feeling the whole body,

The whole body,

The whole body.

Holding that feeling,

That awareness and just feeling into the heart now at the same time,

Feeling that warmth in the heart,

That softening and opening,

Connecting heart with body.

Just holding that,

Feeling that awareness of heart connected to body for a few moments now.

With heart and whole body connected,

Repeating silently with me,

Thank you,

Thank you,

Thank you.

And continuing that connection between heart and whole body,

That warmth between the heart and the body connected and repeating silently with me,

Telling the body straight from the heart these words.

I love you,

I love you,

I love you.

Just letting that beautiful message of love echo through every cell,

Every layer,

Every part of you,

Touching the deepest parts of you.

Letting it reverberate and resonate so deeply.

I'll do this two more times,

Holding that beautiful connection between heart and whole body,

Repeating this beautiful message silently with me.

I love you,

I love you,

I love you.

Letting this beautiful message connect with every single cell,

Allowing those cells to accept and receive this message straight from the heart.

I'm going to do this one more time,

Just holding that connection between heart and whole body,

Repeating silently with me these beautiful words and with each word,

Feeling it echo throughout each cell,

Each layer,

Each part of you so deeply.

Feeling each word so deeply.

Let's repeat silently together.

I love you,

I love you,

I love you.

Letting this beautiful message travel throughout every part of you,

Every cell,

Every layer,

Connecting with the deepest parts of you,

Echoing,

Reverberating,

Warming,

Sharing this beautiful message straight from the heart,

Sending it traveling,

Flowing through all parts that make up you.

It's taking a few moments to allow this beautiful message to flow,

To infuse,

To share all parts of you,

This beautiful message of love straight from your very own heart.

So beautiful.

Just resting that now and just breathing easily and normally now,

Just resting as I get set to slowly and gently begin to draw the senses back outward,

Placing the awareness now on the breath.

It's the path through the body that flows in and out through the nostrils.

Noticing how the breath feels through the nostrils.

Noticing the temperature of the breath on the inhale and on the exhale,

How on the exhale feels just a little bit warmer.

Noticing the sound of the breath in the nostrils as it flows in and as it flows out.

Noticing any sounds close to you in the room.

Noticing any sounds further in the distance.

Slowly and gently coming back to this physical space,

Floating back the path of the breath.

Becoming aware of the temperature of the air against your skin.

Becoming aware of the feeling of your clothes against your skin,

The texture of the fabric.

Slowly and gently coming back.

Becoming aware again of all of the places where your body connects with the ground and then allows the ground to support it.

Envisioning now in your mind's eye the room,

This physical space and envisioning the outline of your body back in it.

Back here now in this physical space,

Just breathing easily and normally and just resting here,

Back here now.

Taking a moment now to remember the intention you set at the beginning of this practice.

That intention that formed in a sentence,

A statement,

Maybe an image.

Just taking a moment to connect again with that intention now.

Again feeling that intention flow through your body,

Connecting with every cell,

Infusing through every layer,

Touching,

Connecting all parts of you,

Connecting with the very deepest parts that make up you.

Just connecting again with that intention.

Now holding that intention again and repeating that intention to yourself now three times.

Beautiful and infused with this intention now and ready to express this intention to the world,

To carry it with you,

To share it with others,

With the world,

With you.

Just resting.

Just taking a few moments,

Just continuing to breathe easily and normally.

Breathing back here now with your physical space,

Back here now.

We're going to close our practice today with three nice beautiful big deep breaths and we'll do this together.

Nice long slow deep breath in and releasing that back here now.

Again,

Nice long slow deep breath in and letting that go.

Beautiful.

One last time,

Nice long slow deep belly breath in and releasing that back here now.

Maybe wiggling the fingers now,

Maybe wiggling the toes,

Maybe raising the arms above the head if that feels right for you today.

I invite you now when you're ready to slowly gently open your eyes.

Thank you so much for sharing your practice with me today.

Namaste.