Hello and welcome to this grounding into gratitude meditation.
If you haven't already,
Allow yourself to find a space where you'll be uninterrupted and comfortable for the next few minutes.
You can do this meditation lying down on your back or seated,
Whatever makes you comfortable.
If you choose to sit up,
Allow your back to be nice and straight,
Not rigid or forced,
But simply in a comfortable upright position.
And if you're choosing to lie down,
Allow yourself to find a space where you're on your back and comfortable.
And as you take these few moments to find and settle into this comfortable space for yourself,
Allow your awareness to move onto your breath.
To just feel and become aware of your breath as it naturally is moving in and moving out of your body,
Following the flow of the breath as it moves in and moves out.
No need to judge or change the breath,
Simply being here with the breath.
And now allow your awareness to move to your body,
To the position that your body is in,
Feeling the floor or the seat or whatever is beneath you supporting you.
And breathing into this support,
Imagining that whatever is beneath you is rising up to connect with your body.
Feeling this sense of support from beneath you as the earth rises up to gently hold you in the position that you're in.
And as you breathe in and out,
Imagining the earth gently coming up to rise up to meet you and hold you here,
Safe and supported.
Breathing into this safety,
To this groundedness,
Allowing your awareness now to move to the heart space,
Maybe even connecting here with a hand over your chest,
Or simply just becoming aware of that heart space.
Allowing yourself to breathe into this heart space,
As you imagine the breath flowing directly into the heart and directly out from the heart.
And as you're connecting here to the heart,
Breathing in and breathing out,
I invite you to stay with this heart space.
Maybe there's a color that you feel or see,
Maybe it's a sensation,
Maybe it's just the awareness.
Whatever it is that works for you,
Stay with that sensation and with that color.
And with your next breath in,
Imagine that sensation,
That color expanding in your heart center.
And feeling yourself connected here through the breath and the heart,
Grateful for this beautiful,
Magical part of your body that is always beating for you.
Pumping that fresh blood and that fresh oxygen to every cell in the body,
Breathing in deeply and feeling the gratitude for the heart.
And staying with that sense of the heart space,
That color,
That sensation,
Breathing in and expanding it outwards from yourself.
With every breath,
Expanding this heartfelt,
Loving center out from yourself.
Breathing in and expanding that gratitude out,
Breathing out and letting that gratitude flow even more.
With every breath here in the heart as you're connected.
And I invite you to imagine a specific person or a specific place,
Or maybe even yourself that needs a little bit of extra love right now.
And as you focus on where you want to send that love and that gratitude,
With your next breath in,
Breathe in through that heart.
And on your breath out,
Imagine that loving energy from the heart just flowing out to whatever you focus on.
Flowing out to that person,
To that place.
And again,
Breathing in through the heart,
Feeling this grounded gratitude and breathing out and letting it flow out.
And again,
Just feeling yourself here,
Breathing,
Feeling the ground and the earth beneath you,
Supporting you.
Connecting into that heart space again with the breath in the heart and out of the heart.
Feeling this sense of gratitude for this magical part of your body.
Gratitude for this breath that flows gently and effortlessly.
Gratitude for the earth that's rising up beneath you and supporting you.
Breathing in deeply now through the heart and through the whole body,
Breathing in and then letting go through the heart and through the whole body.
And as you allow yourself to just rest here for just a moment,
Feeling that support from beneath you and all around you,
Feeling that connection to the heart and the breath,
Knowing that this space,
This presence,
This grounded gratitude in which you are residing,
Is forever and always present.
All you need to do is feel the breath,
Feel your body,
And feel your heart.
So right now with another deep breath,
Tune into that heart space yet again,
Feeling the breath and the gratitude,
Feeling the earth rising up to meet you as you are grounded and held safely here.
With one more deep inhale and exhale,
Trusting and surrendering that this is always available to you and that with your breath and your awareness,
Not only can you tap into it for yourself,
But you can also share it with the entire world around you.
Thank you so much for taking this time to ground into yourself,
To feel the gratitude,
And to breathe.
And may you carry this grounded gratitude into whatever lies ahead of you now and anytime you need it.
It's right there within you.
Thank you.
