Take a moment to arrive in time.
You are no longer planning to get here.
You are no longer getting here,
But here you are in your meditation.
Take a moment to appreciate that you have given yourself this time.
With a lovely long breath,
Notice and appreciate your breath.
Feel the air entering your nostrils,
Rushing down into your lungs,
Expanding your lungs,
The bottom of your lungs,
The middle and right into your upper lungs and then releasing,
Rushing back up and out your nose and mouth.
With a deep long breath,
Notice your diaphragm fall and your belly expand and then your ribs expand and then your upper chest expand as you fill your lungs to full,
Full,
Full and then just a little bit further pushing into discomfort and then release,
Release,
Release.
Your upper chest falls,
Your ribs contract again and your belly pulls in as you release,
Release,
Release until your lungs are empty and then just a little bit further into discomfort and then draw in breath again,
Noticing and appreciating your breath.
As you arrive in your body,
With each breath,
Draw your attention and your intention to appreciation.
Notice your feet,
Your toes,
Your feet and your ankles.
With the outward breath,
Allow them to soften,
Release,
Relax,
Let go and for a moment,
Consider the work that your feet do for you all day,
Every day,
Working hard to balance you,
Support you.
Take a moment to notice and appreciate the work of your feet and then notice your lower legs,
Your knees,
Your upper legs and with your outward breath,
Release,
Relax,
Let go,
Soften your lower legs,
Your upper legs,
Your knees and thighs and spend a moment of appreciation for all the work your legs do for you.
Notice your knees,
Perhaps they give you discomfort sometimes,
Breathe loving,
Healing energy into your knees and appreciation for the work they do,
How hard they work for you.
Notice now your hips and your belly and your bottom,
Bring full attention to your hips and your belly,
Breathe loving appreciation into that space,
Imagine for the moment all those intestines working hard for you all day,
Every day,
All night.
We seldom stop for a moment of appreciation,
We certainly notice when something goes wrong.
Spend a moment of appreciation as with your outward breath,
You relax,
Release,
Let go.
Bring your attention into your spine,
Notice your core muscles holding your spine aligned and straight and bring full appreciation into that space,
The work your spine and your core muscles do for you all day,
Every day.
We often notice if something goes wrong,
But do we spend a moment of appreciation?
Spend a moment of intentional loving appreciation for the work that your core muscles and your spine do for you and on your outward breath,
Release,
Relax,
Let go.
Take a moment to think about all your internal organs and bring your awareness there,
All working hard,
Again we notice when something goes wrong,
But let's spend a moment of appreciation for all the work they do for us.
With your outward breath,
Channel some loving appreciation into all your internal organs.
Notice now your chest,
Your ribs,
Your lungs,
Again working hard,
All day,
Every day,
Your heart beating and give a moment of appreciation,
Intentional appreciation for the work that your lungs,
Your heart,
Your chest,
Your ribs do for you.
Notice your shoulders,
We carry so much tension there.
We often do carry tension there without even realizing.
Perhaps you'd like to pull them back and down and then wriggle them and release them into a natural comfortable position and spend a moment of appreciation for your shoulders and your arms and your hands and your fingers,
Your hands and fingers working so hard for you all day,
Every day,
Using your hands to work,
To write,
To touch,
To love.
Bring full intentional appreciation to your hands and fingers,
Your neck and head,
Your jaw where we often hold tension.
Allow your jaw to release,
Relax,
Let go and bring full appreciation to the work of your neck and head and jaw,
Your eyes and brow.
Let them soften and release and then with a long appreciative inward breath,
On the outward breath,
Sweep your awareness through your body from the top of your head to the tip of your toes with a great wave of appreciation.
Appreciation for your body,
Your beautiful body that works so hard for you all day,
Every day.
Let's wear this one now.
