Welcome to your body scanning and gratitude meditation.
Starting as always with the sound of the singing bowl,
Also ending with the sound of the singing bowl.
And as you find your place for this meditation,
You might consider lying on your back today.
Lying comfortably on your back,
Perhaps with a bolster supporting you under your knees.
Maybe a bit of.
Cushion under the head,
Whatever is comfortable to you.
And let's begin.
So as you find yourself lying comfortably on your back,
Let's begin first with.
Noticing the breath.
Noticing your breath as it travels in and out.
Through your nose.
Noticing the quality of the breath.
Noticing the temperature of your breath.
Noticing if the breath is deep or shallow.
Smooth or jagged.
Not judging,
Just noticing.
And as you tune into your breath.
Take a moment now also to notice the feeling of the floor or the mat underneath your back.
And feel the sensation of support for your whole body.
As you begin to relax.
Letting your body sink into the support of the earth.
With full confidence that the earth will hold you.
Will hold every part of your body.
And.
.
.
Without really changing the breath,
Just allow the breath to Be regular.
And relaxed.
Let's take your mind's eye.
And bring your mind's eye to the bottoms of your feet.
And with your mind's eye,
Observing the quality of your feet.
And sending deep gratefulness to your feet.
For carrying you on this earth.
For providing you transportation.
Support.
Mobility.
Stability,
Connection to the earth.
Imagining your feet exactly as they are today.
Picturing.
The skin on your feet.
The bones and the muscles inside your feet.
And honoring your feet.
Exactly as they are right now.
And then move your mind's eye to your ankles.
And imagine your ankles exactly as they are today.
See them exactly as they are today in your mind's eye.
And send deep gratitude to your ankles.
To your ankles that allow you to dance.
And move.
Turn.
Pivot.
Your ankles that allow you to get up on your tiptoes and reach for things.
And then moving your mind's eye.
From your ankles.
To your calves and the bottom portion of your legs,
Your calves,
Your shins.
And sending deep gratitude to your shins and your calves.
For the strength that they provide.
As you walk up and down hills.
As you swim.
As you perform simple tasks,
Such as going from standing to sitting and sitting to standing.
Sending deep gratitude.
To your shins and your calves.
And moving this sense of gratitude up your legs.
Up to your thighs and hamstrings.
Sending deep gratitude for the strength and stability of your thighs and hamstrings.
Gratitude for the flexibility and maybe also for the lack of flexibility.
And seeing this as an opportunity.
To adjust your movement,
Adjust your self-care.
To send love to any areas from your feet all the way up to your thighs and hamstrings that may be tight,
May not have served you in the way that you wanted them to.
Sending deep gratitude and love to those places as well.
And then continuing to scan a little further up the body.
To the hips.
Sending deep gratitude to the hips exactly as they are today.
The hips that allow you to bend.
To shift your weight.
And to support you in a seated or standing position.
Sending deep gratitude to your hips.
And then moving this sense of gratitude a bit further up the body.
To the area of your stomach.
Your intestines.
All the internal organs.
In the center of your body.
Seeing,
Your organs exactly as they are today.
And sending deep love and gratitude.
To all of these internal parts.
For doing their job each and every day for you.
For taking in nutrients.
Or detoxifying the things that no longer serve you.
For moving all of the essences that require movement throughout your body.
Send deep gratitude to these organs.
Of the center of the body.
And then moving that sense of gratitude and observation up.
To the chest.
To the area of the body that allows you to stand with pride.
To demonstrate your love.
Seeing your heart exactly as it is today.
Beading.
Moving your blood.
Providing oxygen.
And sustaining your life.
Notice the ribs that surround the heart.
And send deep gratitude to the ribs for protecting your heart and your internal organs.
Sending deep gratitude for this protection.
Unmoving your awareness.
Up to your shoulders.
And send deep gratitude to your shoulders for their strength.
And their ability to take on weight.
Their ability to hold you upright.
Their ability to move your arms.
And send deep gratitude and love to your shoulders.
Now continue to scan down the arms.
Noticing the bones and the muscles,
The ligaments,
The joints.
Of your arms.
To allow you to reach out and away from your body.
To hold you.
And to hold those that you love.
Send deep gratitude to your arms.
Now moving that awareness to your wrists and your hands and your fingers.
Sending deep gratitude to your hands.
For their ability.
To touch.
Their ability to manipulate and hold.
To communicate.
Our feelings.
Sometimes our words.
Sending deep gratitude for all the work that our hands do for us each and every day.
Moving this awareness back up through your arms.
Up to the neck.
And sending deep gratitude for the neck for its ability to hold the space between your body and your head.
Its ability to hold your head upright.
Its ability to turn your head and move your head in ways that you desire.
And sending deep gratitude to your neck.
Send deep gratitude also to your voice.
For having a voice.
For honoring your voice.
And then move your awareness up to your face.
Sensing the eyes.
Your nose.
Your cheek.
Your lips.
Your chin and your forehead.
Sending deep,
Deep gratitude to your face.
Or allowing you to sense.
What's in front of you.
For allowing you to see and to smell and to taste.
And then moving your awareness to your ears.
And sending deep gratitude to your ears.
For enabling you to hear the sounds.
Of your own voice.
The sounds of the voices of people you love.
The sounds of music.
And nature.
Deep,
Deep gratitude for your ears.
Removing your awareness.
Up to your brain.
Your brain.
Which allows you to think.
Which allows you to signal your body to do the things it needs to do for you.
Deep gratitude for your brain.
And then moving your awareness.
To the skull.
And sending deep gratitude to the skull for protecting your brain.
Shaping your head.
Deep gratitude.
For the protection of your skull.
And now as you find yourself at the top of the body,
Take a moment to scan back down through the body,
Moving your awareness around your head.
Sending peace and harmony to your head.
And moving your awareness down and around your neck.
Sending peace and harmony to your neck.
Moving your awareness down and around your shoulders and arms and hands.
Sending peace and harmony to your shoulders and arms and hands.
And moving your awareness down through your chest,
Your solar plexus.
Your tummy.
Sending peace and harmony to all these places.
In the center part of your body.
Feeling a sense of harmony running from the top of your spine to the bottom of your spine.
Pulsating up and down your spine.
Peace and harmony.
Moving your awareness down and around your hips.
Sending peace and harmony to your hips.
Moving your awareness down through your legs.
And finally,
Your feet.
Sending peace and harmony to your legs and your feet.
And take a few moments to enjoy the deep relaxation.
Of gratitude,
Peace and harmony throughout the body.
Fully thankful for all that your body does for you every day.
And gratefulness for your devotion to take care of this body.
Now and for the rest of your life.
Namaste.
You
