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This is a 15 minute guided meditation to deepen your mindfulness of the body.

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It can be practiced lying down on the floor or on your bed,

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seated at work, or even on public transportation or in a car.

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Adjust your position so you are as comfortable as possible.

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Your body settled and relaxed.

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Allowing your eyes to close.

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And your breath to flow in and out naturally without changing it in any way.

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If you're lying on the ground or on a mat.

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Allow your arms to rest gently by your side, palms facing up,

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allowing your legs to relax, your feet falling naturally outwards.

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If you're seated in a chair, make sure your two feet are flat on the ground, your spine elongated,

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but relaxed, your shoulders open, your hands resting lightly in your lap.

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As you breathe in and out, become aware of the whole body.

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Feel all areas of the body that are in contact with the ground or with the chair.

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Feet,

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calves

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thighs,

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buttocks,

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back,

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shoulders.

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With each outbreath, feel yourself sinking deeper

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and deeper into the contact with the floor or the chair.

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Letting go of all tension.

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Letting go of any worries.

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Not holding on to anything.

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Allowing everything to dissolve into the ground.

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As you breathe in, feel the abdomen rising.

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As you breathe out, feel the abdomen falling.

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Abdomen rising.

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Abdomen falling.

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Continue to notice the rising and falling of that abdomen as the breath comes

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and goes like a wave lapping at the shore.

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Flowing in.

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Flowing out.

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Now, as you breathe in, become aware of your two feet.

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As you breathe out, allow your two feet to relax.

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Breathing in.

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Sending love to your feet.

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Breathing out.

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Smiling to your feet.

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As you breathe in and out, see how wonderful it is

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to have two feet that allow you to walk,

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run,

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play sports, dance, drive,

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and to do so many other activities throughout the day.

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Send gratitude to your two feet for always being there whenever you need them.

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Breathing in.

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Become aware of the legs.

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Breathing out.

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Allow all the cells in the legs to relax.

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Breathing in, smiling to the legs.

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Breathing out.

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Sending them love.

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Appreciate whatever degree of strength and health is there in the legs.

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As you breathe in and out, send the legs your tenderness and care.

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Allow them to rest, sinking gently into the floor or the chair.

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Release any tension that may be there in the legs.

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Breathing in, becoming aware of your two hands.

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Breathing out,

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completely relaxing

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all the muscles in your two hands.

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Releasing any tension that may be there.

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As you breathe in,

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appreciate how wonderful it is to have two hands.

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As you breathe out, send the smile of love to your two hands.

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Breathing in and out.

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Come in touch with all the things your two hands allow you to do.

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To cook, write,

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drive,

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hold someone's hand,

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hold a baby.

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draw, play a musical instrument, type,

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hold a cup of tea.

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So many things are available because of your two hands.

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Just enjoy the fact that you have your two hands

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and allow all the cells in your hands to really rest.

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Breathing in.

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Become aware of your two arms.

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Breathing out.

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Let your arms fully relax.

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As you breathe in, send your love to your arms as you breathe out.

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Smile to them.

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Take the time to appreciate your arms and whatever strength and health are there in them.

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Send gratitude to your two arms for allowing you to hug someone.

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To swing on a swing.

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To help and serve others.

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To work.

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Breathing in and out.

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Allow your two arms to let go and rest completely.

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Feel the tension leaving your arms as you embrace them with the energy of mindfulness,

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feeling joy and ease in every part of your two arms.

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Breathing in.

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Become aware of the shoulders.

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Breathing out.

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Allow any tension in the shoulders to flow out into the floor.

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Breathing in.

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Sending love to the shoulders.

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Breathing out.

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Smiling with gratitude.

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Breathing in and out.

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Becoming aware that you may have allowed a lot of tension and stress to accumulate in the shoulders.

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With each exhalation.

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Allow the tension to flow out of the shoulders, feeling them relaxing more and more deeply.

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Send them tenderness and care, knowing that you do not want to put too much strain on them.

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You want to live in a way that will allow them to be relaxed and at ease.

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Breathing in.

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Become aware of your heart.

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Breathing out.

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Allow your heart to rest.

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As you breathe in.

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Send your love to your heart.

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As you breathe out, smile to your heart.

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As you breathe in and out,

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get in touch with how wonderful it is to have a heart, still beating in your chest.

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Your heart allows life to be possible.

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It's always there for you every minute of every day.

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It never takes a break.

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Your heart has been beating since you were a four week old fetus in your mother's womb.

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It is a marvelous organ allowing you to do everything throughout the day.

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Breathing in.

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You know that your heart also loves you.

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Breathing out.

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Commit to live in such a way that will help your heart to function well.

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With each exhalation feel the heart relaxing more and more.

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Allowing each cell in your heart to smile with ease and joy.

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Breathing in.

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Becoming aware of the stomach, the intestines.

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Breathing out.

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Allowing the stomach and intestines to relax.

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As you breathe in, send them your love and gratitude.

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As you breathe out, smile tenderly to them.

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Breathing in and out.

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Cherish how essential the stomach and intestines are to your health.

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Allow them the chance to rest deeply.

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Each day they receive, digest and assimilate the food you eat,

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giving you energy and strength.

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Take the time to recognize and appreciate them.

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As you breathe in, feel the stomach and intestines relaxing.

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As you breathe out, release any tension that remains.

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Breathing in.

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Become aware of your face.

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The brow.

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The eyes.

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The jaw.

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Allow the eyes and the muscles around the eyes to relax.

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Relax your brow.

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Forehead.

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And release any tension you may be holding around the jaw.

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Breathing in.

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Smile to your eyes.

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Breathing out.

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Send your eyes, your love.

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Allow your eyes to rest.

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You may like to raise your eyebrows to help release any tension around the eyes.

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Breathing in and out.

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See how precious your two eyes are.

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They allow you to look into the eyes of your beloved.

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To see a beautiful sunset, to read and write,

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to move around with ease, to see a bird flying in the sky.

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So many things are possible thanks to your eyes.

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Take the time to appreciate the miraculous gift of sight

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and allow your eyes to rest deeply.

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Smiling peacefully to your eyes.

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Becoming aware now of the whole body from the top of the head down to the shoulders,

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the back, the buttocks, the legs and your feet.

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Aware of every point of contact between the body and the ground.

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Aware of the ground  fully supporting,

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holding and embracing the body.

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Now gently beginning to move the body.

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Starting with the feet.

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Wiggling the toes.

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The fingers, moving the fingers.

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Your head, moving gently from side to side.

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Slowly allowing the body to wake up.

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You may like to open your eyes.

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Stretch your limbs.

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Keeping every movement gentle and full of the energy of mindfulness you have generated during this meditation.

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You can slowly prepare to get up, all the while staying connected to this powerful energy of mindfulness

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and appreciation we have generated together.

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We hope you will carry this gentle awareness

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and gratitude with you as you continue your day.