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# The Diabetes Blueprint™ Body Scan. ### A Guided Meditation for Awareness, Courage, and Compassionate Diabetes Care **Developed by Jaiwant K. Rangi, MD, FACE** Endocrinologist, author of *The Diabetes Blueprint™*, and creator of the Lower The Dose® Method

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Created byJaiwant Rangi
Narrated by Natasha
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Welcome to **The Diabetes Blueprint Body Scan**. I’m Dr. Jaiwant Rangi. I created this meditation especially for people living with diabetes—to help you reconnect with your body through awareness, courage, and kindness rather than fear or judgment. Living with diabetes can require constant attention. For these next few minutes, you may set those responsibilities aside. You do not need to think about glucose readings, food, medications, or appointments. You are more than your glucose numbers. Your body is worthy of your attention and care. Let us begin. ## Body-Scan Meditation **Position:** Lie down or recline, or remain seated if that is more comfortable. Begin by allowing yourself to settle into a position where you can be both comfortable and awake—lying on your back, with your arms resting a little away from your sides, palms open, and legs uncrossed. Or sit comfortably with your feet flat on the floor. Let your eyes close gently, if that feels okay, or allow your gaze to soften downward. For these next few minutes, there is nowhere to go and nothing to fix. You are not trying to relax, change anything, or reach any particular state. You are simply going to explore your body as it already is, one region at a time, with friendly and curious attention. Bring your awareness to the fact that you are breathing. You do not need to change your breath. Simply notice it. Notice the gentle rising of your abdomen as the breath comes in—and the falling as it goes out. 10s of stillness Now bring your attention down to the toes of both feet. Notice whatever is there to be felt—warmth, coolness, tingling, pressure, contact with a sock or the surface beneath you—or perhaps very little sensation at all. Any of these experiences is completely okay. You are simply noticing. 10s of stillness If you feel little or nothing in your toes, that is also information you can meet with kindness. Simply rest your attention where your feet are, without forcing yourself to feel anything. 10s of stillness Now allow your toes to dissolve from your awareness. Move your attention to the soles of your feet, your heels, the tops of your feet, and your ankles. Breathe gently with whatever you find. These feet carry you through your life. Offer them your attention with kindness. Silently remind yourself: **My feet are worthy of care.** **I pay attention to my feet and protect them every day.** 10s of stillness Move upward into your lower legs—the calves and shins—and then the knees. 3s of stillness Continue into your thighs, front and back, allowing them to rest against the surface beneath you. 10s of stillness Bring your awareness to your hips and pelvis—and then to your lower back. Allow these larger areas to feel heavy and supported. 3s of stillness Move your attention to your belly and abdomen. Feel your abdomen rise and fall with each breath. Somewhere within this area, your body is doing its quiet and constant work of nourishing, regulating, and balancing. You do not have to make anything happen. Simply rest your attention here with a sense of ease. Silently remind yourself: **My body and I are on the same team.** **My glucose numbers give me information; they do not define my worth.** **I am learning how to care for myself with courage and compassion.** 10s of stillness Now bring your attention to your chest. Feel your ribs gently expanding and releasing. Notice your heartbeat if you can. Imagine your heart receiving the care and protection it deserves. Silently repeat: **I am taking steps to protect my heart.** **Each healthy choice I make supports my future.** 10s of stillness Now bring a gentle awareness to your kidneys, resting quietly toward the back of your abdomen. You may not feel them—and there is no need to try. Simply acknowledge the important work they do for you every day. Silently repeat: **I am taking steps to protect my kidneys.** **My body deserves thoughtful and consistent care.** 10s of stillness Allow your attention to move to the fingertips of both hands—the palms, the backs of the hands, the wrists, forearms, elbows, upper arms, and shoulders. These are the hands that care for you each day. These hands may check your glucose, prepare nourishing food, take medication, give insulin, schedule appointments, or reach out for support. For now, allow them to rest. Silently repeat: **My hands are capable.** **Taking medication is an act of care, not a sign of failure.** **If I need insulin, I have the courage to give myself an injection.** **I can do difficult things to protect my health.** 10s of stillness Move into your neck and throat. Bring your attention to your jaw and allow it to loosen. Notice your lips, cheeks, and eyes. Allow your eyes to rest gently in their sockets. Soften your forehead and bring awareness to your entire scalp. Now bring your attention to your brain. Imagine your mind becoming calm, clear, and steady. Silently repeat: **I am taking steps to protect my brain.** **My mind is capable and resilient.** **I can respond to diabetes without allowing fear to control me.** 10s of stillness Bring awareness to your skin—the protective covering surrounding your entire body. Imagine caring for your skin with gentleness and respect. Silently repeat: **My skin is worthy of care.** **I nourish, protect, and care for my body.** 10s of stillness Now allow your whole body to come into your awareness at once—from the top of your head to the tips of your toes. Feel your body breathing—whole and complete—held by the surface beneath you. Your body is not your enemy. It deserves attention, nourishment, movement, rest, medical care, and kindness. 20s of stillness Silently repeat: **I am more than diabetes.** **I am not overwhelmed by diabetes.** **I have the courage to care for myself.** **I am taking steps to protect my heart, brain, kidneys, eyes, skin, nerves, and feet.** **I do not need to manage diabetes perfectly.** **I can begin again, one choice and one day at a time.** **My body is worthy of care.** **I am designing a healthier future.** 20s of stillness When you are ready, deepen your breath slightly. Begin to move your fingers and toes. Notice the room around you. In your own time, gently open your eyes, carrying this awareness with you into whatever comes next. Remember: **You are more than a glucose number.** **You are capable. You are courageous. You are worthy of care.** Thank you for practicing **The Diabetes Blueprint™ Body Scan** with me. This meditation is intended to support emotional well-being and diabetes self-care. It does not replace prescribed medications, glucose monitoring, foot care, medical appointments, or individualized medical advice.