Find a comfortable place to sit,
With support behind you and beneath you.
Close your eyes,
Or cast them down to the ground in a soft gaze,
And begin by breathing in through your nose,
A long in-breath each time you breathe in,
And a long out-breath through the mouth.
Gently take another long breath in through your nose,
And an easeful breath out through the mouth.
For this practice,
Continue with long in-breaths through the nose,
And easeful out-breaths through the mouth,
Relaxing the jaw,
Putting space between the top and bottom teeth,
And relaxing the tongue on the lower palate of your mouth.
As you continue to breathe,
Notice the support behind you.
Rest into it.
Now notice the support beneath you.
Rest into that.
And as you continue to breathe,
Bring your attention to the top of your head.
Imagine that you are able to see yourself from the inside.
As we begin our journey into the body,
Let's begin by appreciating and seeing the mind.
Noticing all that it does for you.
A lifetime of experiences,
Memories,
Storing vast amounts of them.
Your mind's capacity to learn,
To understand,
To imagine,
And to connect with the world around you.
Say to yourself,
Thank you,
Beautiful mind,
For all that you do for me,
Each and every moment of my life.
Now let's travel back behind the eyes,
Noticing their beauty,
A lifetime of seeing,
Taking in the beauty all around you.
The eyes can see our feathered friends,
Our fin friends,
And four-legged friends.
They see the trees,
They allow us to see the mountains,
And the rivers,
The forests,
And the oceans.
The eyes give us a lifetime of truly seeing the many people we have loved.
Your eyes' capacity to see the exquisite world around you.
Your eyes' capacity for imagination.
Say to yourself,
Thank you,
Beautiful eyes,
For all that you allow me to see.
You have carried me well.
Now,
Traveling to your ears,
Notice all they do for you,
A lifetime of listening,
Taking in the sounds of your world,
And the ears,
They listen,
They listen to our feathered friends,
Our fin friends,
And four-legged friends.
The ears allow us to see the beauty of the trees as the wind rustles their leaves,
The sounds of rivers' waters,
Sometimes gentle,
Sometimes rough,
The forests' beds of leaves from the trees,
And the sounds of the roaring oceans.
The ears have offered a lifetime of truly listening to those you love.
Your ears' capacity to listen with compassion and with kindness.
So we say to our ears,
Thank you,
Beautiful ears,
To really listen.
You have carried me well.
Now traveling to your nose,
Notice how your nose has allowed you to breathe in the breath you're in right now,
And taking in your favorite fragrances,
Flowers,
Spices,
And baby's fresh scent.
Oh thank you,
Nose,
You have carried me well.
Now coming into your voice,
Notice how your voice has carried you through many moments,
Allowing you to ask for what you need,
To sing,
And to laugh,
To feel the highs and lows of your emotions,
To speak from your heart.
Oh thank you,
Dear voice,
You have carried me well.
And as you travel down into the chest,
You may place your hand on your heart space,
Connecting to the beauty of your lungs.
They have allowed you to breathe in and breathe out each moment,
Taking in another breath,
Another moment to breathe in this gift of life.
Thank you,
Dear lungs,
You have carried me well.
Now see your beautiful heart,
Notice it beating and moving blood through you in concert with your veins.
Thank you,
Heart,
I love you.
See the symphony happening inside you,
All of your organs coordinating your own music,
Keeping you alive,
Singing in harmony together,
Taking in the nutrients,
And clearing your body of what doesn't serve you.
Organs like your kidneys,
And the liver,
And the pancreas,
And spleen,
And all of your digestive organs.
Beautiful organs,
Thank you,
You have carried me well,
I love all of you.
Notice your arms and your hands from the inside,
Oh arms and hands,
Thank you for all that you do.
You allow me the ability to connect,
To hold,
To create,
To express myself,
You are amazing.
Thank you,
Thank you for all that you do,
You have carried me well.
And to my legs and feet from the inside,
You say,
Thank you,
Legs and feet,
For all that you do.
I connect with the earth because of you.
I am able to kiss the earth with the bottom of my feet each step that I take because of you.
Stay strong,
Keep me grounded feet and legs,
I am grateful for all that you do,
You have carried me well,
Beautiful body,
I adore you,
And you hold no judgment of me,
You love me as I am,
And from this moment forward,
I will love you as you are,
Many,
Many blessings.
