Lay on your back and take the time to arrange your body so it's comfortable.
You might use a rolled up blanket under your knees or a pillow under your head,
Checking in with the areas around your neck,
Shoulders,
And lower back.
Once you're settled,
Begin to feel your whole body,
Making a mental note of any sensations that are there and continuing through your body,
Taking a slow scan from head to toe.
Let your attention rest with your breath.
Think about all the amazing things your body does for you every day to keep you moving,
Thinking and functioning as a human being.
Your body supports your life.
As we bring awareness to different parts of the body,
Let your thoughts and emotions come and go without following them or rejecting them.
Notice what they are and bring your mind back to our reflection.
Take your awareness to your feet.
Feel your feet deeply and completely.
Breathe gratitude and appreciation into your feet.
Take your awareness to your legs.
Feel your legs deeply and completely.
Breathe gratitude and appreciation into your legs.
Take your awareness to your hips.
Feel your hips deeply and completely.
Breathe gratitude and appreciation into your hips.
Take awareness into your belly.
Feel your belly deeply and completely.
Breathe gratitude and appreciation into your belly.
Take your awareness to your back.
Feel your back deeply and completely.
Breathe gratitude and appreciation into your back.
Take awareness to your chest.
Feel your chest deeply and completely.
Breathe gratitude and appreciation into your chest.
Take your awareness to your heart.
Feel your heart deeply and completely.
Breathe gratitude and appreciation into your heart.
Take your awareness to your lungs.
Feel your lungs deeply and completely.
Breathe gratitude and appreciation into your lungs.
Take your awareness to your shoulders.
Feel your shoulders deeply and completely.
Breathe gratitude and appreciation into your shoulders.
Take your awareness to your arms.
Feel your arms deeply and completely.
Breathe gratitude and appreciation into your arms.
Take your awareness to your hands.
Feel your hands deeply and completely.
Breathe gratitude and appreciation into your hands.
Take your awareness to your throat.
Feel your throat deeply and completely.
Breathe gratitude and appreciation into your throat.
Take your awareness to your head.
Feel your head deeply and completely.
Breathe gratitude and appreciation into your head.
Take your awareness to your face.
Feel your face deeply and completely.
Breathe gratitude and appreciation into your face.
Take your awareness to your whole body.
Feel your whole body deeply and completely.
Breathe gratitude and appreciation into your whole body.
Continue to sense your whole body.
As you breathe in,
Say to yourself,
Thankful for this breath.
Breathing out,
Say to yourself,
Thankful for this body.
Inhaling thankful for this breath.
Inhaling thankful for this body.
Inhaling thankful for this body.
Inhaling thankful for this body.
Release the words so you can deeply feel this moment.
Savoring the experience of gratitude and appreciation.
When you're ready,
You can begin to move your body slowly.
Let your eyes come open and mindfully transition back to the rest of your day.
