Hi,
My name is Diana Mirsayeva,
Thank you for joining this meditation.
We'll have a grateful body scan together.
Make sure you're completely comfortable and let yourself fully relax and enjoy the next minutes.
Close your eyes and let's make a few deep breaths together.
In through the nose and out through the mouth with a sigh.
Let your exhales be longer than inhales.
Ahhhhhh Great,
Pay attention now to your thoughts.
Are there many?
Acknowledge them but do not follow.
Let them pass like clouds in the sky.
And let's move our awareness to our bodies.
How great it is to have this body,
To live in it.
How well it works every single moment without you even being aware of it.
So let's appreciate it and start our grateful body scan.
Grasp with all your attention your whole body.
Try to feel all the sensations you have in your body,
All of them at once.
Focus your awareness on your feet.
How do they feel?
How do your toes feel?
The arches of your feet and the tops of your feet,
Your heels.
I thank them for walking,
Running,
Touching the earth for your balance.
Move your attention slowly to your legs,
Your lower legs,
Shins and calves,
Knees and upper legs,
Your thighs,
All of your legs together.
How do they feel?
I thank them for keeping balance,
For walking up the stairs,
Climbing and being on time.
Lift your awareness gently to your hips and pelvic area.
What sensations do you have in that region?
Try to feel all the muscles and thank them for your sensitivity,
For pleasure,
For playfulness,
Connection with Mother Nature.
Slowly go up and move your attention to your belly and stomach.
How do they feel?
What muscles can I feel in your belly?
Is there any movement inside?
I thank your belly and stomach for digesting foods,
For helping you to breathe,
Thank your gut feeling and intuition.
Focus your awareness on your chest,
Your lungs and your heart.
Try to feel all the movements going on there,
Of your heartbeat,
Of your breath.
And thank your chest,
Lungs and heart for beating,
For breathing,
Being alive,
Being active and experiencing all the emotions and love.
Feel your arms,
Hands and fingers,
All of the tiny muscles that let you move them.
And thank all your arms for hugs,
For touch,
Holding and taking all the things throughout your day.
Move higher to your neck and try to feel all the muscles and little bones in your neck.
Thank it for holding your head,
Looking around and being so patient when we have to work for long,
Long hours.
Pay your attention to your head,
Your eyes,
Ears,
Nose,
Mouth and tongue.
Feel them all at once and thank them for all of the sensations,
For seeing loved ones,
Kissing them,
Tasting and smelling favorite foods and listening to the best music.
Focus your awareness on your hair and the crown of your head.
Is it possible to feel your hair?
Imagine a connection with the universe or God.
Plug your whole body with your attention and thank it for being here and now,
For being with you every single day from the day you were not even born but conceived.
Put a gentle smile on your lips.
You can hug yourself and say in your mind or whisper or even make it out loud,
Thank you,
Thank you,
Thank you.
Please remember to always be grateful for your body and take care of it well.
Thank you for your practice with me and I'll see you next time.
Bye.
