The intention for this meditation is to bring us to a place of gratitude for the physical form that we have been given.
Find a comfortable position and begin this practice by focusing on your breath.
As you continue to slow your breath rate bring your awareness to your feet.
Sense your toes.
With your next breath relax each toe a little bit more.
Your big toe,
Second toe,
And so on.
Imagine what life would be like without your toes.
Give thanks for their presence and support.
Notice how they are connected to your foot.
Bring your awareness to your whole foot,
Your soul,
Your arch,
Your heel,
All of them together.
Give thanks for the support of your feet,
Honoring them by giving them a little massage.
Work your way up to your ankles and then your calves,
Your knees,
And your thighs.
With each breath relax any given part as you focus on it.
Give thanks for them as they work together to form your legs.
Gently honor them by massaging or rubbing each one as you recognize the gift they are in your life.
Holding you up,
Moving you forward,
Walking,
Running,
Cycling.
Continue your body scan.
Move up to your hips and your pelvis.
Using your breath relax any tension present and move in a way that helps release any discomfort from this area of your body.
Imagine what limitations would present themselves if you didn't have fully functioning hips and pelvis.
Give thanks for the presence and functions of this area of your body.
Work your way up your spine.
Envision each vertebra stacked upon one another.
Slowly release any tension along your spine from the base up to where it meets your skull.
Mindfully move your spine in ways that will allow any tension to melt away.
Give thanks for the flexibility of your spine,
The movement and strength it provides for your mobility and stability.
Bring your awareness to the front of your body.
Gently massaging your tummy area,
Your sides,
Your chest.
Release any tension in the front side giving thanks for all occupants of this area of your body,
Internal and external.
Continue up the body to your shoulders and neck.
Move these areas in a mindful way to release any tension residing here.
Give thanks for burdens the shoulders have carried.
Give thanks for the neck connecting your head to your torso.
Focus on your head.
Begin by bringing your awareness to your jaw.
Release your jaw.
Notice your ears.
Release tension in and around your ears.
Notice your scalp and hair.
Gently grasp your hair and pull.
Release tension in the scalp or gently massage the scalp.
Feel the tension resolve.
Give thanks for your jaw,
Scalp and hair.
Draw your attention to your face.
Soften the muscles around your eyes,
Your cheeks,
Your nose,
Your mouth.
Cover your face softly with your hands.
Feel the warmth comforting you.
Lightly massage your face.
Release any tension.
Give thanks for all that your eyes have allowed you to see,
For your nose and the wonderful smells that has brought you and for the opportunity to breathe,
For your mouth and its ability to nourish your body and for giving you the gift of speech.
Place your hands over your heart.
Allow a deep sense of gratitude to emerge.
Honoring your body for all of its gifts in this way will open your heart to see all life through the lens of gratitude.
Take as long as you need and then slowly open your eyes when you're ready.
Namaste.
