Healing Series: Loving Kindness For Your Body

To begin this meditation,

Take a moment and scan over your entire body from toe to head.

And as you do so,

Do it with kindness,

Openness,

And curiosity.

Take a moment and choose five places in your body that you would like to work on healing.

This can be an organ,

A joint,

Your skin,

Your mental health,

Your sinuses,

Anything that exists within the body.

So take a moment and choose five places.

Now take a big deep breath in through your nose,

Hold at the top in your own time.

Open your mouth,

First your lips,

And let it all the way out.

Another big deep breath in,

Hold,

Open,

And let it out slow,

Steady,

And controlled,

Pushing out all the air.

Another big deep breath in,

Take an extra breath at the top,

Hold for an extra moment,

Open and let it all the way out,

Allowing your body to melt into your seat or the floor.

Now allow your breathing to return to its natural rhythm.

Choose one place in your body where it's easiest to follow your breath.

That might be your nostrils,

Your belly expanding and contracting,

Your chest rising and falling,

But just choose one place and hold your attention there.

It's natural for your mind to wander and get distracted by other thoughts,

Sounds,

Or sensations.

When this happens,

Notice where your mind went and gently and kindly escort your attention back to your breath over and over and over.

You now have the right to Countdown's force,

The strength today that Apply soon.

Take a moment and notice how you feel when you pay attention to your breath.

Does your breath get more deep and even on the inhales and exhales?

As your mind starts to quiet down,

You feel more relaxed.

Just know that any time during this meditation,

If it gets to be too much,

You can always return to your breath.

Take a moment in that place of refuge and then adventure back out to the body part that we're focusing on.

Now bring your attention to the first place that you want to focus on.

To the best of your ability,

Get a mental image of this place in your body,

Whether it be an organ,

A joint,

Muscle.

Your image does not have to be perfect.

Now holding that image in your mind,

Mentally say to that place in your body,

May you be happy.

May you be healthy.

May you be safe from harm.

May you function with ease.

Begin to that space in your body.

Say may you be happy.

May you be healthy.

May you be safe from harm.

May you function with ease.

Begin to that image,

Say may you be happy.

May you be healthy.

May you be safe from harm.

May you function with ease.

And now bring to mind the function of this place in your body.

And take a moment and thank this part of your body for whatever it does to support you,

To keep you moving on a daily basis.

And now imagine a warm light surrounding this part of your body,

Allowing it to relax and putting it completely at ease.

Going to the next part in your body that you want to send healing to.

Take a moment and gather an image.

Again that image does not need to be perfect.

Now say to that image,

That place in your body,

May you be happy.

May you be healthy.

May you be safe from harm.

May you function with ease.

Again to that image,

Say may you be happy.

May you be healthy.

May you be safe from harm.

May you function with ease.

Again to that part,

Say may you be happy.

May you be healthy.

May you be safe from harm.

May you function with ease.

Once more to that image,

Say may you be happy.

May you be healthy.

May you be safe from harm.

May you function with ease.

Now take into account what that body part does for you to support you and keep you functioning on a daily basis.

And send that part gratitude.

Thank you body for keeping me alive,

For keeping me moving.

Now imagine a warm,

Bright light shining on this part in your body.

Relaxing it and allowing it to be completely at ease.

And now bring your attention to the next place in your body that needs healing.

And bring an image to mind of that place in your body.

And say to it,

May you be happy.

May you be healthy.

May you be safe from harm.

May you function with ease.

Again to that body part,

Say may you be happy.

May you be healthy.

May you be safe from harm.

May you function with ease.

Again to that part,

Say may you be happy.

May you be healthy.

May you be safe from harm.

May you function with ease.

And now bring to mind all the things that that body part does for you.

And tell it thank you for all that it does.

Now imagine that same warm,

Bright light shining down on this part of your body.

Completely relaxing it.

Letting it to be completely at ease.

Move your attention to the next place in your body that needs healing and compassion.

Generate an image in your mind.

And to that body part,

Say may you be happy.

May you be healthy.

May you be safe from harm.

May you function with ease.

To that image say,

May you be happy.

May you be healthy.

May you be safe from harm.

May you function with ease.

Again to that body part,

Say may you be happy.

May you be healthy.

May you be safe from harm.

May you function with ease.

Now bring to mind all that that body part does for you to keep you healthy and alive and functioning on a daily basis.

And send it gratitude.

And now imagine that warm,

Bright light shining down on this body part.

Relaxing it.

And putting it completely to ease.

Now bring to mind the final place in your body that you want to send healing to.

Generate an image of that in your mind.

And to that image say,

May you be happy.

May you be healthy.

May you be safe from harm.

May you function with ease.

Again,

May you be happy.

May you be healthy.

May you be safe from harm.

May you function with ease.

Again to that body part,

May you be happy.

May you be healthy.

May you be safe from harm.

May you function with ease.

Now bring to mind all that this body part does for you.

And send it thank you and gratitude for all that it does.

Now imagine that warm,

Bright light relaxing that body part.

Allowing it to be completely at ease.

Now hold your whole body in awareness.

And say to your whole body and being,

May you be happy.

May you be healthy.

May you be safe from harm.

May you function with ease.

Take a moment to send gratitude to your whole body for all that it does for you.

And your arms are helping to give hugs to all your loved ones.

Your lungs are keeping you breathing without you having to remember to.

Your legs are getting you from one place to another.

Your ears are being able to hear the beautiful sound of birds.

Your heart for pumping and keeping you moving.

Now imagine a warm,

Bright light on the top of your head.

Relaxing the top of your head as it moves into your face and relaxes all your facial muscles.

Your jaw drops back into your ears.

Your eyes soften.

As the light streams down your throat and your neck.

Relaxing every muscle,

Every fiber.

As it pours down over your shoulders.

Your upper arms and your chest.

Your belly and your forearms and your hands.

Your sit bones and your hip bones.

As it cascades and relaxes your legs.

Upper legs.

Your lower legs.

All the way to your feet.

Just lay here for a moment,

Enjoying the relaxation.

Breathing nice and evenly.

Allowing yourself to completely surrender.

Allowing whatever you're laying on to completely catch you,

Support you.

And every time your mind wanders,

As it will,

Gently escort it back to your body over and over again.

Take a big deep breath in through your nose,

Hold at the top in your own time.

Open your mouth,

Purse your lips,

And let it all the way out.

Another big deep breath in,

Hold in your own time.

Open your mouth and let it out slow,

Steady and controlled,

Pushing out all the air.

Take another big deep breath in,

Take an extra breath at the top,

Hold for an extra moment,

Open and let it all the way out.

With your eyes still closed,

Begin to wiggle your fingers and your toes.

Give yourself a hug,

Rub your arms.

If you're able,

Draw your knees into your chest,

Give them a good squeeze.

If there's space for it,

Stretch all the way out,

Pushing out through your heels,

Reaching your hands behind your head.

And when you're ready,

You can bring your hands together,

Rub them to generate heat.

Pop your palms over your eyes,

Open your eyes gently into the palm of your hands and return to the room.

Namaste.