Thank you for choosing this body appreciation meditation.
Today,
I will be guiding you through an exploration of your body,
Inspiring gratitude as we go along.
Know that sometimes when we connect to our body,
We might become somewhat critical.
But often times in general,
We might be very judgmental about our bodies and feel like there are parts that aren't good enough when we compare ourselves to others or what we feel society needs or wants us to be.
Just notice as you go through this meditation,
If any judgment comes up for you,
Just notice it.
Come back to the breath and follow my voice.
In this meditation,
We get to sit with our body and really appreciate it for all of the miraculous things that it does.
Your body has been with you every moment of your life.
Just take a few moments and really appreciate this vessel,
This physical being that you are.
Take a few moments and get comfortable.
You can either lay down,
You can be seated,
But get in a comfortable position.
Make sure your body is warm enough.
Let's take a few deep breaths,
Breathing in through the nose and out through the nose.
Again,
Breathe in through the nose and breathe out through the nose.
And I invite you to close your eyes or find a soft gaze.
And we're going to simply breathe.
Notice where breath comes in your body and notice where breath leaves your body.
Notice the sensations in your body as we even begin this journey to appreciate it.
Just notice.
And if the mind comes in and wants to make a judgment or tell a story,
Let it go.
Come back to the breath and breathe.
Feel the rise and the fall of your chest as you breathe.
Notice your own unique rhythm of your breath.
Deep breath in and out.
One more deep breath in and out.
Start by connecting with your head.
Bring your awareness into the forehead and your face.
Notice your eyes.
Notice everything that they take in,
How they help you identify faces,
How they help you internalize information and appreciate beauty.
No pair of eyes is exactly alike.
Your eyes are completely unique like snowflakes.
Consider the beautiful colors and the intricate dimensions of your eyes.
Take a moment and give your eyes some gratitude for everything that they see.
Notice your ears,
Their shape,
Their ability to listen and hear.
What is your favorite thing to hear?
Is it music?
Is it nature?
Is it the sound of someone's voice or maybe even silence?
Take a moment and give your ears some gratitude and thank your ears for hearing.
If your mind starts to wander,
Come back to your breath.
Let the mind go.
Let's notice your nose and your mouth.
Take a deep breath in through your nose and out through your mouth.
What are the favorite things in your life that you get to smell?
Maybe it's cut grass,
The smell of flowers.
What do you love to smell?
Notice your lips and your teeth,
Your tongue that allows you to enjoy every variety of flavor.
Take a moment and have some appreciation for your favorite things that you get to eat in your mouth that helps you do that,
Your mouth that helps you speak,
That helps you use your voice in this world.
Take a moment and just appreciate all of it.
If any judgment comes,
Come back to the breath.
Let it go.
Just notice,
Notice your stories,
Notice your judgments.
Come back to the breath.
Breathe in and breathe out.
Moving down the spine,
Feel the strength of these bones,
These bones that keep your body erect and moving.
Take a moment and thank your back for being strong,
For helping you move,
For all that it does.
Notice your arms and bring your attention all the way down your arms to your fingertips.
All of the things that your arms get to do and your hands get to do.
Take a moment and just appreciate your favorite things that your arms and your hands get to do.
Maybe hugging a loved one,
Cooking something,
Whatever it is.
Take a moment and just appreciate it.
Take a deep breath in and let it out.
Let's bring our breath and our awareness and our attention to our chest.
Notice the gentle rise and the fall of your chest as you breathe.
Feel your heart that breathes in harmony with the rhythm of your breath.
Take a moment,
Maybe even place your hand on your heart space.
Feel it pumping,
Feel it beating,
Bringing life to every cell of your body.
Your heart that sees and feels things in this world.
Take a moment and just appreciate everything that you love.
Everything that speaks to your heart.
Just take a moment and thank your heart for being with you in this lifetime.
Take a deep breath in and let it out.
Place your hand on your belly,
The core of your body.
Take a moment and just thank all of the organs that make up your strong core,
Your stomach,
Your intestines,
Your liver,
All of the organs that work together.
Thank them for everything that they do that you don't even have to think about.
Take a deep breath in and let it out.
Let's bring our breath and our awareness into our legs and our feet.
Our legs that move us through this world.
Take a moment and appreciate all of the things that you do with your legs that you love.
Deep breath in and let it out.
Let's take a moment and appreciate our mind,
Our mind that thinks,
That learns,
That takes in everything around us.
Our mind that can dream.
Take a moment and thank your mind and your brain for every little thing that it does.
Take a few deep breaths really deep into your belly.
Deep breath in and out.
Deep breath in and out.
One more deep breath in and out.
Let's take a moment and really create a blank slate.
Really appreciate our body for all that it does.
Your body has been with you every moment of your life and if you have noticed any judgments about your body in this meditation,
Imagine that with every breath that you are clearing away those dark thoughts,
The doubts,
The negative self-talk,
The judgments.
And you're seeing your body for what it truly is,
A remarkable vehicle,
A gift.
Your body protects you.
It nourishes you.
It allows you to experience everything that life has to offer.
Let's treasure it.
Let's appreciate it for its uniqueness and divine beauty.
Imagine this appreciation is flowing from the top of your head all the way down your spine,
Down into your arms and fingers.
It spreads through your chest and your abdomen,
Down into your legs and your feet and it fills your whole body so that your body glows with gratitude.
Just feel that,
This appreciation,
This gratitude filling you up from the inside out.
Let's take a deep breath in and let it out.
Let's take one more deep breath in and out.
Let your eyes flutter open.
Let your breath return to a rhythm that feels natural.
Wiggle your fingers,
Wiggle your toes and feel this renewed appreciation for your amazing and unique body.
Let's take one more deep breath together and let it out.
Let it out.
Let it out.
Let it out.
