Guided Meditation Exercise 06

Sixth Exercise – Touching the Body

Breathing in, I am aware of my hair / Aware of hair
Breathing out, I smile to my hair / Smiling to hair

Breathing in, I am aware of my eyes / Aware of eyes
Breathing out, I smile to my eyes / Smiling to eyes

Breathing in, I am aware of my ears / Aware of ears
Breathing out, I smile to my ears / Smiling to ears

Breathing in, I am aware of my teeth / Aware of teeth
Breathing out, I smile to my teeth / Smiling to teeth

Breathing in, I am aware of my smile / Aware of smile
Breathing out, I smile to my smile / Smiling to smile

Breathing in, I am aware of my shoulders / Aware of shoulders
Breathing out, I smile to my shoulders / Smiling to shoulders

Breathing in, I am aware of my hands / Aware of hands
Breathing out, I smile to my hands / Smiling to hands

Breathing in, I am aware of my lungs / Aware of lungs
Breathing out, I smile to my lungs / Smiling to lungs

Breathing in, I am aware of my heart / Aware of heart
Breathing out, I smile to my heart / Smiling to heart

Breathing in, I am aware of my liver / Aware of liver
Breathing out, I smile to my liver / Smiling to liver

Breathing in, I am aware of my intestines / Aware of intestines
Breathing out, I smile to my intestines / Smiling to intestines

Breathing in, I am aware of my kidneys / Aware of kidneys
Breathing out, I smile to my kidneys / Smiling to kidneys

Breathing in, I am aware of my legs / Aware of legs
Breathing out, I smile to my legs / Smiling to legs

Breathing in, I am aware of my toes / Aware of toes
Breathing out, I smile to my toes / Smiling to toes

The Practice of Deeply Connecting with the Body

This exercise is designed to help practitioners establish a deeper connection with their body. With each in-breath, we bring awareness to a specific part of the body—our eyes, ears, heart, lungs, and so forth. With each out-breath, we smile to that part.

The smile is not just an expression but an energy of care and healing. It is an acknowledgment of our body’s silent work over the years, a gesture of appreciation. Our lungs, heart, and liver have worked tirelessly for decades, yet how often have we taken the time to recognize and care for them? Many times, instead of offering kindness, we have caused them suffering—drinking alcohol harms the liver, improper breathing weakens the lungs, stress and unhealthy food burdens the heart.

Bringing mindfulness and a smile to these organs, we learn to listen to our body, to recognize its needs, and to adjust our way of living so that it may experience ease and well-being. This practice is a form of self-compassion meditation (karuṇā meditation). If we do not know how to love and care for ourselves, how can we truly love others?

At first, this exercise may seem too simple. But with continued practice, it reveals its depth. Initially, we are merely recognizing and smiling at different body parts. Over time, however, we begin to see more deeply. Each cell in our body carries within it the entire universe—the teaching of interbeing (pratītyasamutpāda) and the Avataṃsaka Sūtra tell us this.

A single strand of hair is a message from the cosmos. With deep contemplation, enlightenment can arise simply by meditating on a single hair. This practice, when done alone, can be performed in a lying-down posture, allowing for deep relaxation and insight to naturally unfold.