Guided Meditation for Body Appreciation.
Today I will be guiding you through an exploration of the body,
Inspiring gratitude as we go along.
Find a quiet place to sit.
Allow your hands to rest.
And close your eyes when you're ready.
Let's get into our breath.
We're going to do three cycles.
Let's begin.
One.
Inhale.
Exhale.
Again.
Inhale.
Exhale.
Exhale.
Exhale.
One more time.
Inhale.
Hold at the top.
And then relax on your exhale.
Now simply sit with your body.
Taking the time to relax.
Your body.
Taking the time to pause everything and connect.
Feel the rise and fall of your chest.
Following the breath.
Noticing the unique rhythm of your own breath.
It takes time to disconnect from any mind chatter.
Overthinking or scattered thoughts can prevent us from engaging with our physical body.
Go into your breath whenever you need to clear your mind from thoughts.
Connect with your head.
Moving into the forehead and the face.
Consider your eyes.
How important they are to you.
Everything that they take in.
How they help you identify faces.
Internalize information.
And appreciate beauty.
No pair of eyes are exactly alike.
Your eyes are completely unique.
Like snowflakes.
Consider the beautiful colors and the intricate dimensions of the eyes.
Let's connect with your ears.
Admiring their dynamic shape.
Their ability to listen.
In your mind,
Repeat.
Thank you eyes.
Thank you ears as you sit in appreciation.
Connect with the nose and mouth now.
Taking a nice deep breath in through the nose and then out through the mouth.
Express appreciation for your nose and mouth and what they do for you.
Offer thanks to your lips.
Your strong teeth.
The tongue that allows you to enjoy every variety of flavor.
Thank you nose.
Thank you mouth.
Moving down the spine.
Feel the strength of these important bones.
The bones that keep your body erect and moving.
Straighten your head,
Neck and your back as you say,
Thank you spine.
Thank you back.
Now connect with your arms.
Bring your attention all the way down to your fingertips.
Connecting with the muscles here and the delicate bones of the hand.
Holding appreciation in your awareness.
Thank you arms.
Thank you hands.
Shifting your attention to the chest now.
Once again,
Noticing the gentle rise and fall of your chest as you breathe.
Feel your heart beating in harmony with the rhythm of your breath.
Thank you lungs.
Thank you heart.
Bring attention to the abdomen.
The core of the body.
Breathe into considering all the organs that make up your strong core.
The stomach and the intestine and their many important jobs and functions.
Thank you core.
Thank you stomach.
Anytime you feel your thoughts dominating your mind,
Come back to the breath to clear them out.
Moving down to the legs.
Feel the strong bones here and the muscles that help you walk.
Connect with the feet,
Appreciating every tiny muscle and bone here as well.
Thank you legs.
Thank you feet.
Sometimes when we connect with the body,
We become critical.
You may have noticed your mind drifting into judgment as you explored your body.
If so,
Take a few moments to return to the areas where appreciation was a challenge.
Sit with these body parts and allow any or all thoughts to surface.
Good,
Bad or in between.
Practice observing instead of getting involved.
Now clear the mind using the breath.
Let's breathe together.
Inhale.
Hold at the top and then relax on your exhale.
One more time.
Breathe in.
Hold at the top and then relax on your exhale.
We're going to clear away any dark thoughts.
Clear away the doubts.
Clear away the negative self-talk.
And see your body for what it truly is.
A remarkable vehicle.
A true gift.
Your body protects you.
It nourishes you.
It allows you to experience everything that life has to offer.
Take a few moments to treasure it.
Feeling appreciation flow from the top of the head,
Flowing into the spine,
Down into the arms and fingers.
Spreading the appreciation through the chest,
Abdomen,
Down into the legs and feet.
Feeling your whole body glowing with gratitude.
Now begin to let your breath return to a rhythm that is natural to you.
Easy inhales and exhales.
Your free exploration time is next.
If the mind wanders,
That's OK.
When you realize you've wandered,
Switch to observing your thoughts.
And wherever you catch yourself in your thoughts,
That's OK.
Just switch to observer mode.
Watch your thoughts and allow it to pass.
Try not to get attached to the story.
And gently move back and forth between your breath and thoughts.
And at any time you don't like where your thoughts are going,
Just come back to your breath.
Get into your body again.
Your five minutes begins now.
You are now in your state of mind.
You are now in your state of mind.
You are now in your state of mind.
You are now in the state of mind.
You Let's bring your attention back into the body again.
As you start to feel the weight of your body,
Gently wiggle your fingers and toes.
Take a deep breath in.
Relax on your exhale.
One more time.
Namaste.
