This is a body scan practice that will also focus on gratitude for your body,
Exactly as it is.
The purpose is to think of your body in a different light,
With awareness,
But also acknowledging what your body does for you on a daily basis,
To appreciate your body fully,
Imperfections and all.
Often times when we think about our own bodies,
We immediately focus on things that we don't like about ourselves or our shortcomings,
If you will.
Most of us,
For example,
Wish we had a flatter belly or longer legs,
When in reality,
We should feel grateful for everything our body does for us on a daily basis,
Many acts that we often don't even think about.
In fact,
The human body is essentially a miracle,
If you will,
A body suit,
Quote unquote,
That holds your mind,
Spirit and soul.
It makes you,
You.
So instead of wishing that your body looked a certain way,
We will think each body part for what it does and let it relax.
Start by lying down in Shavasana and become still.
Notice your toes gently falling away from each other as you relax your feet.
Let your legs,
Hips,
Spine and shoulders feel heavy and supported by the earth.
Turn your palms up towards the sky or lovingly bring your hands to your belly or chest.
You can start to close your eyes or keep a soft gaze.
Become aware of your natural breath.
With each inhale,
Fill your chest and belly with oxygen and with each exhale,
Allow your body to become empty and feel heavy.
Now we'll scan the body starting with our feet.
Bring your awareness to your feet,
Your toes,
The soles and heels of each foot.
Notice your feet and thank them for all they do.
We are often on our feet for 12,
18 hours a day.
Our feet hold us up,
Support us,
Allow us to walk,
Run,
Complete daily tasks and activities.
Feel gratitude towards your feet and let them relax fully.
Now bring your awareness to your legs from your ankles all the way to your upper thigh.
Notice your knees,
Your calves,
Hamstrings and quads.
Our legs allow us to stand,
Walk,
Run,
Explore and wander.
The knees that bend make it possible for us to sit,
Squat down,
Etc.
Feel gratitude towards your legs and everything they do for you.
Become aware of your torso,
Specifically the belly.
Underneath the skin,
Your digestive system is hard at work all day,
Digesting your food,
Allowing you to absorb nutrients from your meals.
The gut is also very much related to our feelings.
We get butterflies or knots depending on our circumstances.
Thank your belly for all these things and let it relax.
Bring your awareness to your spine from bottom to top.
Thank your spine for its mobility,
Allowing you to move,
Turn,
Twist,
Bend forward and back side to side.
Feel gratitude for your spine,
Each and every vertebrae.
Let it feel heavy and let it relax.
Now notice your chest.
Your chest is the doorway to your heart and lungs.
These organs allow life,
Breath,
Blood,
Oxygen to move throughout the rest of the body,
Keeping us alive.
Thank your chest and inner organs for all they do and let them relax fully.
Bring your awareness to your shoulders,
Your arms,
Hands,
Fingers,
All the way to the fingertips.
Our arms and hands allow us to complete daily tasks as well as experience warm embraces from people and pets.
We can hold things,
Touch things,
Push and pull.
Feel gratitude for your shoulders,
Your arms,
Your elbows,
Hands and fingers.
Let them feel heavy and let them relax.
Now notice your neck and head.
Relax your jaw and your brow.
Your neck and head allow you to take in the world around you through senses and through your mind.
Our ears and eyes take in constant information and we use that information to keep us safe and make decisions with our brain.
Our senses of smell and taste allow us to enjoy our food,
Our favorite foods,
Our scents,
Favorite scents.
Thank your neck and head for all they do and let them both relax.
Now bring your awareness to your entire body,
Your amazing,
Amazing body,
All the way from your toes to the top of your head.
Find your body for all it does,
Feeling in awe of your entire body.
Slowly start to bring your awareness back to your breath.
Just notice your natural breath flowing in and out.
Finally start to become aware of your surroundings.
When you're ready,
Start to slowly move your fingers and toes and gently roll the wrists and ankles,
Starting to bring in some light,
Gentle movement.
Move your head from side to side and then gently roll to one side and pause on your side using the hands as a little pillow underneath the head.
Take a breath or two here and then start to use your top arm to slowly bring you up to a seated position.
Then you can start to gently open the eyes.
Thank you so much for sharing your practice with me today.
I hope you've enjoyed this gratitude body scan.
Remember to be kind to yourself and to your body.
You're doing amazing.
