Mindfulness Body Scan for Gratitude

Here’s a Sample of the “Mindfulness Body Scan for Gratitude” Guided Meditation Script:

Begin in either a seated posture, or lying down
Close the eyes and breathe slowly and evenly in and out through the nose

Use awareness of the breath to anchor you in this present moment
Follow the breath for three long, patient inhales,
And three long patient exhales

And now notice the body itself
Beginning at the top of the head
Notice the face, the back of the head
The entire head

Acknowledge all that’s happening in the head right now
Feel the breath, moving in and out through the nose
Recognize the function of the eyes, even as they are closed
Aware of the function of the ears
The mouth
And of course, the mind that makes sense of it all

Notice how much, and how often, you’ve benefited
From eyes, ears, mouth and nose
How much, and how often, you’ve benefited
From the functionality of this capable mind

Recognize too, that not everyone can see, hear, smell, taste,
Or even think and cognate in the same way that you do

Let that awareness help you feel into a deep, heartfelt sense of gratitude
Feel and send thanks to the eyes, ears, nose and mouth
Send thanks to the mind

Be present with this awareness of gratitude for all the ways
That all the parts of the face and head are serving and protecting you

And then shift awareness down to the neck and the throat
Open to the awareness of gratitude
For your voice, your ability to speak, swallow, and be well fed
Drop down to awareness of the shoulders
And let gratitude spread

As you become more aware of the functioning of the arms
Your ability to move, to reach for things
To hug and to hold