0:00:01.040,0:00:07.670 This is a 15 minute guided meditation to deepen your mindfulness of the body. 0:00:08.860,0:00:13.690 It can be practiced lying down on the floor or on your bed, 0:00:13.690,0:00:18.520 seated at work, or even on public transportation or in a car. 0:00:19.670,0:00:23.450 Adjust your position so you are as comfortable as possible. 0:00:24.110,0:00:26.570 Your body settled and relaxed. 0:00:28.510,0:00:30.880 Allowing your eyes to close. 0:00:31.900,0:00:38.770 And your breath to flow in and out naturally without changing it in any way. 0:00:40.430,0:00:43.609 If you're lying on the ground or on a mat. 0:00:44.600,0:00:50.900 Allow your arms to rest gently by your side, palms facing up, 0:00:50.900,0:00:57.200 allowing your legs to relax, your feet falling naturally outwards. 0:00:58.470,0:01:06.540 If you're seated in a chair, make sure your two feet are flat on the ground, your spine elongated, 0:01:06.540,0:01:14.610 but relaxed, your shoulders open, your hands resting lightly in your lap. 0:01:18.360,0:01:24.329 As you breathe in and out, become aware of the whole body. 0:01:25.880,0:01:32.239 Feel all areas of the body that are in contact with the ground or with the chair. 0:01:33.610,0:01:34.610 Feet, 0:01:35.520,0:01:36.520 calves 0:01:37.800,0:01:38.781 thighs, 0:01:39.540,0:01:41.535 buttocks, 0:01:41.535,0:01:42.532 back, 0:01:42.533,0:01:43.530 shoulders. 0:01:45.700,0:01:50.200 With each outbreath, feel yourself sinking deeper 0:01:50.200,0:01:54.700 and deeper into the contact with the floor or the chair. 0:01:55.910,0:01:58.309 Letting go of all tension. 0:01:59.300,0:02:01.700 Letting go of any worries. 0:02:02.480,0:02:04.219 Not holding on to anything. 0:02:05.500,0:02:09.459 Allowing everything to dissolve into the ground. 0:02:12.770,0:02:17.089 As you breathe in, feel the abdomen rising. 0:02:18.380,0:02:23.149 As you breathe out, feel the abdomen falling. 0:02:25.130,0:02:26.630 Abdomen rising. 0:02:28.850,0:02:30.139 Abdomen falling. 0:02:31.690,0:02:37.794 Continue to notice the rising and falling of that abdomen as the breath comes 0:02:37.795,0:02:43.899 and goes like a wave lapping at the shore. 0:02:45.080,0:02:46.080 Flowing in. 0:02:48.870,0:02:49.870 Flowing out. 0:02:53.920,0:02:59.520 Now, as you breathe in, become aware of your two feet. 0:03:02.020,0:03:06.970 As you breathe out, allow your two feet to relax. 0:03:09.260,0:03:10.260 Breathing in. 0:03:10.880,0:03:13.460 Sending love to your feet. 0:03:15.110,0:03:16.110 Breathing out. 0:03:17.430,0:03:19.559 Smiling to your feet. 0:03:21.290,0:03:25.954 As you breathe in and out, see how wonderful it is 0:03:25.955,0:03:30.619 to have two feet that allow you to walk, 0:03:31.550,0:03:32.550 run, 0:03:33.200,0:03:37.159 play sports, dance, drive, 0:03:37.160,0:03:41.119 and to do so many other activities throughout the day. 0:03:42.520,0:03:49.599 Send gratitude to your two feet for always being there whenever you need them. 0:03:53.220,0:03:54.220 Breathing in. 0:03:54.900,0:03:57.449 Become aware of the legs. 0:03:59.180,0:04:00.464 Breathing out. 0:04:00.648,0:04:04.274 Allow all the cells in the legs to relax. 0:04:05.620,0:04:09.099 Breathing in, smiling to the legs. 0:04:10.460,0:04:11.460 Breathing out. 0:04:12.470,0:04:13.759 Sending them love. 0:04:15.110,0:04:22.429 Appreciate whatever degree of strength and health is there in the legs. 0:04:26.270,0:04:33.529 As you breathe in and out, send the legs your tenderness and care. 0:04:35.390,0:04:41.419 Allow them to rest, sinking gently into the floor or the chair. 0:04:42.950,0:04:47.029 Release any tension that may be there in the legs. 0:04:53.370,0:04:58.770 Breathing in, becoming aware of your two hands. 0:04:59.940,0:05:00.940 Breathing out, 0:05:01.650,0:05:03.450 completely relaxing 0:05:03.450,0:05:06.089 all the muscles in your two hands. 0:05:07.020,0:05:09.839 Releasing any tension that may be there. 0:05:12.630,0:05:13.889 As you breathe in, 0:05:14.310,0:05:18.930 appreciate how wonderful it is to have two hands. 0:05:20.620,0:05:26.529 As you breathe out, send the smile of love to your two hands. 0:05:28.320,0:05:30.299 Breathing in and out. 0:05:31.350,0:05:36.269 Come in touch with all the things your two hands allow you to do. 0:05:37.400,0:05:39.350 To cook, write, 0:05:40.560,0:05:41.560 drive, 0:05:42.030,0:05:43.439 hold someone's hand, 0:05:44.130,0:05:45.209 hold a baby. 0:05:46.220,0:05:50.839 draw, play a musical instrument, type, 0:05:51.650,0:05:52.850 hold a cup of tea. 0:05:56.290,0:06:00.579 So many things are available because of your two hands. 0:06:01.600,0:06:06.279 Just enjoy the fact that you have your two hands 0:06:06.280,0:06:10.959 and allow all the cells in your hands to really rest. 0:06:14.390,0:06:15.390 Breathing in. 0:06:16.130,0:06:18.800 Become aware of your two arms. 0:06:19.900,0:06:20.979 Breathing out. 0:06:21.490,0:06:24.129 Let your arms fully relax. 0:06:25.730,0:06:32.089 As you breathe in, send your love to your arms as you breathe out. 0:06:32.960,0:06:34.070 Smile to them. 0:06:35.240,0:06:42.470 Take the time to appreciate your arms and whatever strength and health are there in them. 0:06:44.980,0:06:50.679 Send gratitude to your two arms for allowing you to hug someone. 0:06:52.290,0:06:53.560 To swing on a swing. 0:06:54.150,0:06:56.250 To help and serve others. 0:06:57.790,0:06:58.790 To work. 0:07:00.160,0:07:01.929 Breathing in and out. 0:07:02.230,0:07:07.329 Allow your two arms to let go and rest completely. 0:07:08.820,0:07:15.660 Feel the tension leaving your arms as you embrace them with the energy of mindfulness, 0:07:15.660,0:07:22.500 feeling joy and ease in every part of your two arms. 0:07:25.790,0:07:26.790 Breathing in. 0:07:27.710,0:07:30.530 Become aware of the shoulders. 0:07:31.660,0:07:33.271 Breathing out. 0:07:33.752,0:07:39.867 Allow any tension in the shoulders to flow out into the floor. 0:07:41.600,0:07:43.369 Breathing in. 0:07:43.370,0:07:45.139 Sending love to the shoulders. 0:07:46.220,0:07:47.300 Breathing out. 0:07:48.140,0:07:50.270 Smiling with gratitude. 0:07:53.330,0:07:55.591 Breathing in and out. 0:07:56.299,0:08:04.808 Becoming aware that you may have allowed a lot of tension and stress to accumulate in the shoulders. 0:08:05.950,0:08:08.139 With each exhalation. 0:08:08.770,0:08:16.869 Allow the tension to flow out of the shoulders, feeling them relaxing more and more deeply. 0:08:18.420,0:08:25.199 Send them tenderness and care, knowing that you do not want to put too much strain on them. 0:08:25.830,0:08:32.370 You want to live in a way that will allow them to be relaxed and at ease. 0:08:35.390,0:08:36.440 Breathing in. 0:08:36.770,0:08:38.899 Become aware of your heart. 0:08:41.110,0:08:42.189 Breathing out. 0:08:42.760,0:08:44.940 Allow your heart to rest. 0:08:46.480,0:08:47.679 As you breathe in. 0:08:47.680,0:08:50.410 Send your love to your heart. 0:08:51.470,0:08:55.759 As you breathe out, smile to your heart. 0:08:57.520,0:09:00.086 As you breathe in and out, 0:09:00.086,0:09:06.373 get in touch with how wonderful it is to have a heart, still beating in your chest. 0:09:08.030,0:09:11.059 Your heart allows life to be possible. 0:09:11.990,0:09:17.179 It's always there for you every minute of every day. 0:09:18.020,0:09:19.579 It never takes a break. 0:09:20.890,0:09:27.720 Your heart has been beating since you were a four week old fetus in your mother's womb. 0:09:29.000,0:09:34.370 It is a marvelous organ allowing you to do everything throughout the day. 0:09:36.630,0:09:37.650 Breathing in. 0:09:38.640,0:09:41.549 You know that your heart also loves you. 0:09:43.561,0:09:44.759 Breathing out. 0:09:45.251,0:09:51.190 Commit to live in such a way that will help your heart to function well. 0:09:53.120,0:10:00.590 With each exhalation feel the heart relaxing more and more. 0:10:01.900,0:10:08.470 Allowing each cell in your heart to smile with ease and joy. 0:10:13.440,0:10:14.440 Breathing in. 0:10:15.670,0:10:19.869 Becoming aware of the stomach, the intestines. 0:10:21.190,0:10:22.488 Breathing out. 0:10:22.490,0:10:26.933 Allowing the stomach and intestines to relax. 0:10:29.790,0:10:34.500 As you breathe in, send them your love and gratitude. 0:10:36.040,0:10:39.850 As you breathe out, smile tenderly to them. 0:10:41.330,0:10:43.850 Breathing in and out. 0:10:45.470,0:10:50.450 Cherish how essential the stomach and intestines are to your health. 0:10:52.230,0:10:55.860 Allow them the chance to rest deeply. 0:10:57.560,0:11:02.644 Each day they receive, digest and assimilate the food you eat, 0:11:02.645,0:11:07.729 giving you energy and strength. 0:11:09.090,0:11:12.870 Take the time to recognize and appreciate them. 0:11:14.380,0:11:19.600 As you breathe in, feel the stomach and intestines relaxing. 0:11:21.950,0:11:26.870 As you breathe out, release any tension that remains. 0:11:31.000,0:11:32.049 Breathing in. 0:11:32.350,0:11:35.140 Become aware of your face. 0:11:36.850,0:11:37.850 The brow. 0:11:38.830,0:11:39.850 The eyes. 0:11:40.950,0:11:41.950 The jaw. 0:11:43.480,0:11:48.840 Allow the eyes and the muscles around the eyes to relax. 0:11:51.360,0:11:52.860 Relax your brow. 0:11:53.340,0:11:54.340 Forehead. 0:11:55.190,0:11:59.299 And release any tension you may be holding around the jaw. 0:12:01.030,0:12:02.079 Breathing in. 0:12:03.160,0:12:04.809 Smile to your eyes. 0:12:06.160,0:12:07.160 Breathing out. 0:12:08.080,0:12:10.510 Send your eyes, your love. 0:12:12.440,0:12:15.020 Allow your eyes to rest. 0:12:17.280,0:12:23.460 You may like to raise your eyebrows to help release any tension around the eyes. 0:12:27.855,0:12:30.692 Breathing in and out. 0:12:30.692,0:12:34.167 See how precious your two eyes are. 0:12:35.170,0:12:38.409 They allow you to look into the eyes of your beloved. 0:12:39.450,0:12:44.909 To see a beautiful sunset, to read and write, 0:12:44.910,0:12:50.369 to move around with ease, to see a bird flying in the sky. 0:12:51.470,0:12:55.279 So many things are possible thanks to your eyes. 0:12:56.720,0:13:01.699 Take the time to appreciate the miraculous gift of sight 0:13:01.700,0:13:06.679 and allow your eyes to rest deeply. 0:13:07.820,0:13:10.639 Smiling peacefully to your eyes. 0:13:14.370,0:13:21.984 Becoming aware now of the whole body from the top of the head down to the shoulders, 0:13:21.986,0:13:27.164 the back, the buttocks, the legs and your feet. 0:13:28.750,0:13:34.629 Aware of every point of contact between the body and the ground. 0:13:36.190,0:13:39.549 Aware of the ground fully supporting, 0:13:40.760,0:13:43.700 holding and embracing the body. 0:13:46.970,0:13:50.269 Now gently beginning to move the body. 0:13:50.840,0:13:52.160 Starting with the feet. 0:13:52.790,0:13:54.140 Wiggling the toes. 0:13:55.450,0:13:57.969 The fingers, moving the fingers. 0:13:59.700,0:14:04.350 Your head, moving gently from side to side. 0:14:05.740,0:14:08.769 Slowly allowing the body to wake up. 0:14:11.820,0:14:14.129 You may like to open your eyes. 0:14:15.560,0:14:17.120 Stretch your limbs. 0:14:18.180,0:14:26.580 Keeping every movement gentle and full of the energy of mindfulness you have generated during this meditation. 0:14:30.840,0:14:39.257 You can slowly prepare to get up, all the while staying connected to this powerful energy of mindfulness 0:14:39.257,0:14:43.061 and appreciation we have generated together. 0:14:44.300,0:14:47.690 We hope you will carry this gentle awareness 0:14:47.690,0:14:51.080 and gratitude with you as you continue your day.