Bathing The Body In Gratitude Meditation

This is a nourishing practice to connect the listener to the warmth of a felt sense gratitude felt through the body. This can help support, uplift, and offer a spaciousness to allow one to feel what needs to be. Opening the heart at the same time can soften the edges of tension.

My intention is for the listener to receive healing love from within.

Transcript

Hi,

I'm Sána and today I'm going to guide you through a practice cultivating gratitude through the body.

So what does gratitude mean to you?

It's a way of being thankful for all that we have in this moment.

Gratitude can make us happier,

Improves our well-being,

Increases our inner resilience.

Our relationships become stronger.

It reduces stress,

Anxiety and eases depression.

It creates a happy and profound effect through the body,

Mind and heart.

We become happier and more content.

Happier people practice gratitude.

So let's take a moment to connect with your gratitude.

Just before we move into practice,

To open ourselves to what gratitude means to you.

So just taking a moment to get comfortable,

Relaxing the body.

Relaxing the breath,

Breathing in nice and relaxed.

And breathing out.

And just connecting now with the heart.

You might like to place your hand on your heart.

And as we connect with this gratitude,

Asking yourself,

What am I grateful for right now in my life?

It might be one thing or three things.

A memory,

A place,

Whatever it is for you.

What am I grateful for right now?

And just allowing that to bubble up naturally.

And then asking,

Who am I grateful for in my life?

Who is in my front row,

There for me?

And as you connect with this gratitude,

This warmth,

Breathing in deeply,

All the way down into the heart.

Expanding this sense of warmth and love and gratitude.

Breathing it into the cells,

Into every part of your being.

And breathing out,

Letting go.

We breathe that in again,

Anchoring in this gratitude.

And breathing out,

Letting go.

And one more time.

And now as we move into the body,

You might like to sit,

Or if you prefer to lie down,

That's okay.

But I will guide this practice as if you are lying down.

So adapt the words to suit whatever way you are positioning yourself.

So as the body relaxes onto the earth.

Allowing the legs just to fall away from each other.

The shoulders relaxed.

The head relaxed.

And if there is anything that you need to make yourself that little bit more at ease,

Take the time to adjust.

And get really comfortable.

And now as we connect with this sense of gratitude and thankfulness that we have now in the heart.

We are going to bring that through the body.

So as we journey now to the left foot.

And all the toes of the left foot.

Sensing the toes and the foot.

Noticing that the toes are part of the foot.

The left lower leg.

Left knee.

Left upper leg.

Aware of the sensations that are there.

And not trying to change what you are feeling.

Welcoming what is there.

And bathing now the left foot and leg in a breath of gratitude.

Kindness,

Bathing the leg and foot in gratitude.

Thanking it for all that it does for us.

And as we move now to the right foot,

The right toes.

The toes that are part of the foot.

Noticing the sensations that are there.

The breath nice and relaxed.

Welcoming all that is there.

The life that is here right now.

Aware of the lower right leg.

Right knee.

Right upper leg.

Noticing what is there right now.

The life that is here.

And bathing the right foot and leg in a breath of gratitude.

Thank you for all that you do for me.

Aware of both feet and legs at the same time.

Bathing in the breath of kindness.

The warmth of gratitude.

And guiding now the awareness up to the left hip.

The right hip.

Both hips together.

Aware of the life that is here.

Sensations,

Experiences of what is here right now.

And openness.

And sending a prayer of gratitude to the hips.

Bathing the hips in the light of kindness.

Thank you for all that you do for me.

As we journey now up to the belly,

The lower belly.

And the upper belly.

Inside the belly.

And the spaciousness that is there.

Sounds and sensations,

Vibrations.

The life that is here right now.

Aware of the breath.

Breathing in.

And out.

Nice and gentle.

At your own pace.

And bathing the belly in the breath of thankfulness and gratitude.

Thank you for all that you do for me.

Nourishing my body.

Nourishing my soul.

Thank you.

And as we move now up to the centre of the heart,

The lungs,

Ribcage.

Breathing into this expansive area in the body of breath and circulation.

And noticing the life that is here right now.

The breath moving in.

And the breath moving out.

Aware of sensations.

Noticing what is here right now.

And sending this gratitude to the heart and lungs and all that they do for us.

Bathing this area in kindness and gratitude.

And sending a wish of thank you for all that you do for me.

For my body.

And now as we gently move up to the left shoulder.

The left arm.

The left hand.

And all the fingers of the left hand.

And the left hand.

And the left hand.

And the left hand.

Breathing in a pool of gratitude.

And the breath of kindness.

Thank you for all that you do for me.

Moving now to the right arm.

Right shoulder,

Right upper arm.

Right lower arm.

Right hand and fingers.

Notice the life that's there.

From the tips of fingers all the way up to the shoulder.

The right shoulder.

Aware of sensations.

The life that's here right now.

And resting the arm.

Bathing it in gratitude.

Thank you for all that you do for me.

And aware of both arms at the same time.

From fingers all the way up to the shoulders.

Resting.

And letting go.

And now as you guide the awareness to the neck.

Sensing the neck,

Inside the neck,

Throat.

Maybe sensing the air moving down the back of the throat into the lungs.

That spaciousness.

Sensations here.

Notice the life that's there.

Sending a blessing of gratitude and Thank you for all that you do for me.

Now as you move up to the head.

And the mouth and nose and eyes and ears.

The face,

Behind the face.

Behind the eyes into brain.

Back of head.

Noticing the sensations that are here.

The life that's here right now.

Stay with that.

And as you breathe in.

Reaching into the heart of gratitude and sending now.

A blessing of gratitude and thankfulness to the head.

Brain and all that it does for us.

Thank you.

And as you guide the awareness now to the back of the body.

Back body resting upon the surface of earth.

Sensing the connection of body to earth.

Body relaxed,

The mind in restful yet alert awareness.

Sensing the spine long.

The back body relaxed and long.

Aware of the life that's here.

Aware of vibrations of vitality.

Of life force that's here.

And as you lay here.

Imagining now that you're lying in a bath of gratitude and kindfulness and light.

Bathing the back body.

And sending a blessing.

Thank you for all that you do for me.

And now aware of the whole body bathing in the light of gratitude.

The whole body.

The outer body.

The inner body.

The cells.

The breath.

The whole body bathing in this light.

The breath of gratitude.

Thankful for all that it does for us.

Sensing the life that's here right now.

Gift of presence that gratitude brings.

Pure presence.

Contentment.

Right here right now.

Grateful for this body.

And all that it does for us.

Thank you.

And now as we rest the awareness in the heart space.

Taking a nice deep breath in.

Breathing in love.

Breathing out fear.

Breathing in peace.

Breathing out any worries.

Breathing in trust.

Breathing out fear.

Breathing in abundance.

Breathing out lack.

Breathing in love.

Breathing out love.

Breathing in again love.

And breathing out love to the world.

You are love.

And now as we come to the end of our practice.

Sensing the ground beneath you.

Beginning to wiggle toes and fingers.

Breathing in a little deeper.

And breathing out.

And breathing in again.

And breathing out.

And now as you take your time.

Slowly bringing yourself back.

Opening the eyes.

Drinking in the space around you.

The sounds.

Sensing the body against the earth.

The air against your face.

And bringing the hands together.

And just sending a blessing of Namaste.

Which means the light in me is the light in you.

And when we're in that space we are one.

Blessings.

Namaste.

Have a wonderful day.