This Gratitude Mindfulness practice is focused on appreciating your body and health.
The more you appreciate your body and your health,
The stronger the feedback loops your brain creates to signal new genes and repair damage inside your body.
Begin by finding a comfortable position,
Either sitting or lying down,
Allowing your body to relax.
And begin to settle into a state of more ease,
Gently closing your eyes or softening your gaze,
Whichever feels more comfortable for you.
Take a few deep breaths in and out,
Allowing your breath to anchor you in the present moment.
As you inhale,
Feel the air entering your nostrils,
Filling your lungs and expanding your chest.
And as you exhale,
Feel the release and perhaps letting go of any tension or worries,
Bringing your attention to your body,
This miraculous vessel that carries you through life's journey.
And taking a moment to notice the sensations,
The weight of the different parts,
The warmth or coolness,
The gentle rise and fall with each breath.
Directing your attention to your feet and feeling the connection they have with the ground,
Supporting you every step.
And taking a moment to express gratitude for your feet,
For their strength,
Their journey.
And then,
The mobility that may allow you to move through your life and explore the world.
Now bringing your awareness to your legs,
Feeling different sensations,
The muscles and the bones that provide stability,
That allow you to move and engage with the world around you.
Expressing gratitude for your legs and their incredible ability to have their way of carrying you through life and the activities you engage in.
Shifting your attention to your hands,
Noticing dexterity,
Sensitivity,
Flexibility.
And thinking about the countless things your hands enable you to do,
From raising loved ones to creating and contributing to the world.
And expressing gratitude for the gift of your hands and all that they allow you to experience,
Touch and sense.
Moving your awareness to your heart,
The center of love and compassion within you.
Feeling the gentle rhythm of your heartbeat,
A reminder of the incredible life force that flows through you.
And taking a moment to express gratitude for your heart,
For its unwavering dedication to sustaining your life and for the capacity to give and receive love.
Now traveling with your attention to your breath,
The ever-present anchor that connects your body and mind.
Notice the gentle inhales and exhales,
The rise and fall of your abdomen.
And express gratitude for the gift of breath,
For the vitality it provides and the opportunity it grants you to be fully present and alive in this moment.
As you continue to focus on your breath,
Inviting the possibility of letting go of any judgment or criticism towards your body.
Perhaps embracing a sense of acceptance and love for yourself,
Just as you are in this moment.
Recognizing that you are a unique and valuable being,
Deserving of kindness and appreciation.
Taking a moment to acknowledge and express gratitude for the incredible qualities and strengths that reside within you.
Reflecting on your accomplishments,
Your savings in different moments,
Your capacity for growth and learning.
The growth that follows when you stumble.
The desire to make things better after a mistake.
And embracing self-compassion and gratitude for the person you are becoming and this journey you're on.
Taking a deep breath in and as you exhale,
Letting go of any remaining tension or distractions.
And allowing that sense of gratitude and some self-acceptance to fill your being.
Remembering that gratitude starts within,
With appreciating and honoring you.
And carrying this sense of gratitude and self-love with you as you move through your day,
Treating yourself with kindness and embracing the fullness of who you are.
And when you are ready,
Slowly bringing your awareness back to the present moment.
Gently wiggling your fingers and toes,
Bringing some movement back into your body.
Taking one final deep breath.
And as you open your eyes,
Carrying the gratitude and self-appreciation you cultivated in this practice with you into the world.
May the presence of gratitude and self-love continue to nourish your heart and bring a sense of joy and appreciation to your life.
And may you find the ways in the moment to express this feeling of gratitude to someone in your life who needs to hear it.
