I'm Dr.
Diana Hill and this is a body meditation for you.
A meditation for your body image and a meditation for you to bring some gratitude to your body inside and out with loving awareness,
Loving kindness,
And acceptance.
This is a wonderful meditation to try lying down and I encourage you to find a position where you are able to completely let go.
Lie down with your arms and your legs gently outstretched.
If you want you can put a pillow under your knees.
Get comfortable.
You can put a towel or blanket over your eyes to bring some darkness and slow your breath down so that we find that soothing rhythm breath that is just right for you,
That helps you land in your body in this moment.
Feeling the ground or bed beneath you,
Letting your body sink so that there's nothing to hold on to here.
You can let go of your face,
Let go of your shoulders,
Let go of your hips,
Let go of your feet.
And as you slow your breath down,
You allow your body to slow down as well.
Mind slowing down,
Body slowing down,
Breath slowing down.
This is a meditation that I learned from Thich Nhat Hanh in Plum Village.
Breathing in,
I'm aware of my eyes.
And breathing out,
I smile with gratitude for these eyes.
Breathing in,
Bring awareness to your eyes and just the sensations of your eyes,
But also what your eyes offer you,
What your eyes have seen today,
What your eyes have read,
What your eyes have communicated.
Breathing in,
I'm aware of my eyes.
Breathing out,
I smile to my eyes.
Eyes,
Smile.
Bringing awareness to your mouth,
Your lips,
Your tongue.
Breathing in,
I'm aware of my mouth.
And breathing out,
I smile to my mouth.
Bringing awareness to this part of your body and what it offers to you,
Its ability to communicate,
To taste,
To drink,
To breathe,
To kiss,
To smile.
Breathing in,
I'm aware of my mouth.
And breathing out,
I smile with deep,
Deep gratitude for this mouth.
Breathing in,
I'm aware of my face.
Breathing out,
I smile to my face.
Breathing in,
Aware of the uniqueness of your face.
Nobody has this face but you.
Gratitude for your ability for your face to be recognized by others,
Seen,
Loved.
Your ability of your face to communicate,
Express.
Express care,
Joy,
Sadness.
Breathing in,
I'm aware of my face,
My unique face.
And breathing out,
I smile to my face.
Sending your awareness into your chest and your lungs.
And breathing in,
I'm aware of my lungs.
Breathing out,
I smile to these lungs.
Breathing in awareness and gratitude.
Gratitude for these lungs that allow me to breathe and take in oxygen,
Take the outside world in.
Gratitude for these lungs that allow me to take the inside world and send it out.
They connect me.
They bring life to me.
Breathing in,
I'm aware of my lungs.
Breathing out,
I smile to my lungs.
Lungs,
Smile.
And breathing in,
I'm aware of my heart,
My heart beating,
Contracting.
Breathing out,
I smile to my heart.
So aware of this heart that pumps blood through my body that knows how to speed up or slow down.
My life force.
Breathing in,
I'm aware of my heart.
And breathing out,
I smile to my heart.
Heart,
Smile.
Sending awareness down into your stomach,
All your digestive system.
All the parts inside of you that take food and break it down and detoxify it and turn it into energy and send it away.
The amazing digestive system inside of your belly.
Breathing in,
I'm aware of my belly and everything inside.
And breathing out,
I smile to my belly.
Breathing in,
Belly.
Breathing out,
Gratitude.
Smile.
Allow yourself to feel gratitude for this part of your body.
Belly,
Smile.
Bring awareness down to your legs and to your feet.
Breathing in,
I'm aware of my legs and my feet and everything that my legs and feet do for me in my day.
Breathing in,
I'm aware of my legs and feet.
Breathing out,
I smile to my legs and feet.
Breathing in,
Legs and feet.
Breathing out,
Smile.
Deep gratitude for these feet.
Hold me up and carry me.
Deep gratitude for these legs that allow me to sit and climb and run.
Move me throughout my life.
Breathing in,
I'm aware of my legs and feet.
Breathing out,
I smile to my legs and feet.
And if you'd like to choose another body part that you'd like to bring some gratitude towards,
Choose it now.
Breathing in,
I'm aware of this body part.
Breathing out,
I smile to this body part.
Bring awareness and gratitude to what this body part offers you and bring a nourishing,
Grateful breath to it on the exhale.
In awareness,
Out,
Smile.
So that you breathe in and now you're aware of your full body inside and out,
This amazing,
Miraculous body that's alive.
Breathing in,
I'm aware of my entire body inside and out.
And breathing out,
I smile with deep gratitude to this body inside and out.
Breathing in,
Aware.
Breathing out,
Smile.
Allowing this feeling of gratitude for your physical form to really settle into your whole being.
Breathing in with awareness and breathing out with gratitude.
And with the intention to remember this gratitude throughout your day today,
Your day tomorrow,
To pause,
To breathe in and be aware,
And to breathe out with gratitude.
Breathe in awareness,
Breathe out,
Smile.
So that you slowly heal this relationship with your body.
You tend to it,
You water it,
You nurture it.
You listen to it,
You appreciate it.
Even when it's uncomfortable.
Breathe in awareness,
Breathe out,
Smile.
You can take your time to find your way out of this position.
Maybe hand on your belly,
Hand on your heart and taking a breath.
Maybe stretching your arms up above your head.
Maybe drawing your knees into your chest.
And rocking from side to side.
Coming into a position at your side and gently pushing yourself up to a seated position.
Breathing in,
I'm aware of this body.
Breathing out,
Gratitude for this body.
Thank you for joining me in this practice today.
And I hope that you bring it with you into your daily life.
May it benefit you and all that you encounter.
