10 Minute Body Gratitude

When it comes to gratitude meditation,

There are a few important pointers to keep in mind.

As much as you can let go of criticism,

At least during your meditation,

Please let go of criticism.

As much as you can let go of mental complaining.

This is your time for gratitude.

So let go of criticism,

Let go of mental complaining.

And as we practice gratitude for your body,

If there are parts of your body that are sick or aren't working the way you'd like them to,

Simply focus on what does work.

Focus on the service your body can give to you.

Let's begin.

Exhale all of your air out of your lungs until you feel quite empty.

Then take a deep,

Slow inhale.

Fill your lungs to their capacity.

How abundant can you allow your breath to be?

And at the height of your inhale,

Hold it for three counts.

Feeling the fullness and then exhale.

Take two more breaths like this.

Feeling completely abundantly,

Holding it at the top,

Feeling the fullness for three counts and then slowly exhaling.

One more time,

Deep breath.

Hold it for three counts and then slowly exhale.

Let your intention to allow your breath to flow naturally as we meditate.

Shift your focus now to your feet,

Tuning into your feet,

Listening to your feet.

And if you're holding tension there,

Consciously let it go.

Give your feet permission to relax.

Now give your feet gratitude.

Consider all they do for you,

Carrying you through life,

Obeying your every command,

Supporting the weight of your body.

They work so hard for you every day.

Think them.

Shift your focus to your legs,

Tuning in,

Listening to your legs.

Consciously relax your legs.

Give your legs permission to relax.

Give your legs gratitude for moving you forward,

Day in and day out.

They do so much for you.

Think them.

Shift your focus now to your hips,

Back and belly.

First tuning in.

Giving your hips,

Back and belly permission to relax.

And now thank your hips,

Back and belly for giving you mobility,

Stability.

Thank your belly for digesting your meals and nourishing your body.

Thank all of the organs in your belly who work as a team,

Harmoniously,

To support your life.

Consider your spine protecting your central nervous system,

Giving you strength and stability.

And your hips allowing you to bend,

To dance,

To move.

They give you so much.

Thank your hips,

Back and belly.

Shift your focus now to your chest.

First listen,

Tune in,

And give your chest permission to relax.

Notice your breath moving,

Supporting every decision,

Every activity of your life,

Loving you unconditionally,

Giving your life support through breath.

Thank your lungs.

Thank your heart for beating for you,

Working for you,

Even as you sleep,

Heroically supporting your life,

Moving your blood.

Thank your heart,

Lungs,

And all of the important elements of your chest.

Thank them.

Tune in to your shoulders,

Arms,

And hands.

First listening.

Notice what you feel,

Are you holding tension in your shoulders,

Arms,

Or hands?

Can you consciously relax,

Open up,

Allow your hands to soften?

And give your shoulders,

Arms,

And hands gratitude for allowing you to embrace your loved ones,

Helping you to navigate this world in your life.

Thank your shoulders,

Arms,

And hands.

Tune in to your neck,

Listen to the sensations in your neck.

Are you holding tension there?

You might want to stretch your neck,

Move it a little bit,

Consciously let go of tension in your neck.

And give your neck gratitude for assisting and facilitating communication for allowing you to receive nourishment through nourishing fluids and foods.

Your neck does so much for you in terms of your magical thyroid.

Thank your neck for all of its service in communication,

Nourishment,

And regulation.

Thank your neck.

Shift your focus now to your face and head,

Relaxing every muscle in your face and head.

And now give your face and head gratitude for allowing you to perceive this world through vision,

Sight,

Hearing,

Taste,

Communication,

Articulation,

Processing,

Awareness,

Understanding.

Thank your face and head for all of their service.

And now consider your body as a unified whole and bathe yourself in gratitude.

Your body is amazing.