This practice is a deep relaxation practice for transforming fear and stress by Thich Nhat Hanh.
Although this practice is a deep relaxation exercise,
It's also somewhat of a loving kindness or gratitude practice for different parts of your body.
We often train and overwork our bodies without remembering to thank it and send love to it.
So in this practice,
We will be cultivating gratitude to our body.
Begin by taking a comfortable posture.
Lying down or sitting in an upright seated position.
Settling in to the awareness of the body and your body posture.
Lower your gaze or close your eyes.
Whatever you prefer and feel comfortable with.
Allow your body to relax.
Scan your body to see if there's any tensions.
If you notice any tensions,
Breathe in and relax.
Be aware of the floor beneath you and of the contact of your body with the surface.
Allow your body to sink in.
Become aware of your breathing.
In and out.
In and out.
Be aware of your abdomen rising and falling as you breathe in and you breathe out.
Rising and falling.
Rising and falling.
Breathing in,
Bring awareness to your eyes.
Breathing out,
Allow your eyes to relax.
Allow your eyes to sink back into your head.
Let go of the tension in all the tiny muscles around your eyes.
Our eyes allow us to see a paradise of shapes and colors.
Allow your eyes now to rest.
Send love and gratitude to your eyes.
Breathe.
You may say to yourself,
Breathing in,
I'm aware of my eyes.
Breathing out,
I smile to my eyes.
Continue inhaling and exhaling.
Inhaling and exhaling.
Breathing in,
Now bring awareness to your mouth.
Breathing out,
Allow your mouth to relax.
Release the tension around your mouth.
Your lips are the petals of a flower.
Let a gentle smile bloom on your lips.
The smiling releases the tension in the dozens of muscles in your face.
Feel the tension release in your cheeks,
Your jaw,
Your throat.
Perhaps there's some built-up tension in your throat.
Feel that and breathe into it.
Thoughts may arise.
Just watch them without judgment,
Without labeling.
Just be aware that you are having a thought.
Every time we become aware of a thought,
As opposed to being lost in a thought,
We experience that opening of the mind.
Continue breathing in and breathing out.
Breathing in,
Bring your awareness to your shoulders.
Breathing out,
Allow your shoulders to relax.
Let them sink into the floor.
Let all the accumulated tension flow into the floor.
You carry so much on your shoulders.
Now let them relax as you care for your shoulders.
You may say to yourself,
Breathing in,
I'm aware of my shoulders.
Breathing out,
I smile to my shoulders.
Continue breathing in,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Become aware of your arms.
Breathing out,
Relax your arms.
Let your arms sink into the floor.
Your upper arms,
Your elbows,
Your lower arms,
Your wrists,
Hands,
Fingers,
All the tiny muscles.
Move your little fingers if you need to,
To help the muscles relax.
Perhaps you've been sitting in the same position,
Typing away.
Give your arms and hands some love and thank them for all that they have done for you.
You may say to yourself,
Breathing in,
I'm aware of my arms.
Breathing out,
I smile to my arms.
Continue to breathe in and breathe out.
Breathe in,
Breathe out.
You might become distracted by pain or discomfort in the body,
Or twitching,
Itching sensations that draw your attention away from your breath.
You may also notice feelings arising.
Maybe sadness,
Happiness,
Excitement,
Frustration.
Acknowledge whatever comes up,
Including thoughts or stories about your experience.
Simply notice where your mind went without judging it,
Without pushing it away,
Clinging to it,
Or wishing it were different.
Simply refocus your mind and guide your attention back to your breath.
Breathing in,
Bring your awareness to your heart.
Breathing out,
Allow your heart to relax.
You may have neglected your heart for a long time in the way you work,
Eat,
And manage anxiety and stress.
Your heart beats for you night and day,
Each and every day of the year.
Embrace your heart with mindfulness and tenderness,
Reconciling and taking care of your beautiful,
Strong,
Beating heart.
Say to yourself as you breathe,
Breathing in,
I'm aware of my heart.
Breathing out,
I smile to my heart.
Continue to breathe.
Inhale and exhale.
Inhale and exhale.
Don't try to change anything.
Stay aware of your effortless breathing.
Your breath is an anchor,
And you can return to it over and over again when you become distracted by thoughts.
Breathing in,
Bring your awareness to your legs.
Breathing out,
Allow your legs to relax.
Release all the tension in your legs,
Your thighs,
Your knees,
Your calves,
Ankles,
Feet,
Toes,
All the tiny muscles in your toes.
You may want to move your toes a little to help them relax.
Thank your legs,
Feet,
Toes,
For allowing you to walk each and every single day,
For putting up with all those grueling workouts,
Those long walks,
Those painful stretches of standing in lines.
Send your love and care to your legs.
Breathing in and breathing out.
Breathing in and breathing out.
Breathing in,
Your whole body feels light,
Like duckweed floating on the water.
You have nowhere to go,
Nothing to do.
You are as free as the cloud floating in the sky.
Bring your awareness back to your breathing,
To your abdomen rising and falling,
And send your love and care to every single cell in your body.
Following your breathing,
Become aware of your arms and legs.
You may want to move them a little and stretch them a bit as we near the end of our practice.
Continue to keep your eyes closed or gaze lowered while I read a poem by Holly Holden.
As you listen to the words of this poem,
Think of each and every part of your beautiful,
Strong,
Loving body,
And if you'd like,
You can put your hand on a part of your body that you feel needs some love right now.
Today I asked my body what she needed,
Which is a big deal,
Considering my journey of not really asking that much.
I thought she might need some more water or protein or greens or yoga or supplements or movement.
But as I stood in the shower,
Reflecting on her stretch marks,
Her roundness where I would like flatness,
Her softness where I would like firmness,
All those conditioned wishes that form a bundle of never quite rightness.
She whispered very gently,
Could you just love me like this?
Continue to inhale and exhale,
Inhale and exhale.
And lastly,
We'll conclude today's practice with an appreciation practice.
An appreciation for all living and non-living beings for everything they do for us or have done for us to help us lead a peaceful life.
An appreciation towards anyone else who supports you or inspires you.
And last but not least,
An appreciation for yourself for taking time out of your day today to develop your mind,
To enjoy the merit of your practice.
Continue to inhale and exhale.
Inhale in and exhale out.
Inhale in and exhale out.
And you thank your body,
Each and every single cell in your body.
Inhale and exhale.
You may now gently open your eyes or raise your gaze in your own time.
Stretch your arms and legs as you bring your awareness back to the present moment.
