Mindful Breathing with Music Session 5 This session includes a full body scan.
Acknowledge and Accept During this session,
We're going to once again first hear a meditative narrative,
Followed by relaxing music.
Today's full body scan includes an acknowledge and accept component.
This extra layer is designed to support you in your mindfulness journey.
Don't forget that the more you practice,
The greater the imprint of these exercises on your thoughts,
Feelings,
And behaviors will have.
So let's again get into a comfortable position,
One that feels right to you,
Right now.
Let's just stay in this space,
And as you fully let go,
Fully relax every single cell in your body.
Simply acknowledge them and accept them.
Accept them as pure and right and whole,
And exactly as they're supposed to be,
Right at this minute.
And now,
Focus on the balls of your feet.
Just acknowledge and accept the soles of your feet.
Simply acknowledge and accept your heels.
Allow awareness without judgment or criticism,
And accept your ankles.
Allow awareness and accept your calves,
Your knees,
Your thighs.
Acknowledge and accept your pelvis.
Allow awareness and accept your hips,
Your glutes.
Allow awareness and accept.
Everything is just as it should be.
Now drift your awareness up to your waist,
Your lower back.
Acknowledge and accept your belly.
Become aware and accept your solar plexus.
Watch it and accept your middle back.
Observe and accept your rib cage.
Allow awareness and accept your heart.
Pure,
Perfect,
And whole,
Just the way it should be right now.
Allow awareness and accept your upper back.
Acknowledge and accept your chest,
Your shoulders.
Allow awareness and accept your biceps,
Your elbows,
Your forearms,
Your wrists,
Your hands,
Your fingers.
Acknowledge and accept your neck,
Your chin,
Your mouth,
Your jaw.
Let it relax and allow awareness and accept.
Your nose.
Observe it and accept.
Your cheeks.
Acknowledge and accept.
Your eyes.
Acknowledge and accept.
Your temples.
Observe and accept.
Your forehead,
Your ears,
The back of your head,
And the crown of your head.
And now drift your attention to any aspect of your body right now that feels any discomfort or constriction.
Drift your attention there.
Breathe into it.
Accept it and don't do anything other than just allow your breath to flow.
Just let it be just as it is.
Here you are right in this moment,
This precious moment,
This present moment.
Every single aspect of your physical and emotional body is pure and perfect and whole.
And the way it needs to be right now,
There's nothing you need to do.
Simply acknowledge and accept.
Let's stay in this space a few moments and just surrender to our breathing.
And acknowledge and accept.
And now take a long,
Slow,
Deep breath in with me from your toes to the crown of your head.
And then let it go.
Let's do that one more time.
And release it.
And be gentle as you move into the music.
You might wish to continue your acknowledge and accept narrative in your mind while listening to the music.
Or,
If you prefer,
Just keep breathing to the music.
Let the music flow through your body.
Noticing without judgment or criticism how the music affects your feelings,
Your body,
And your thoughts.
