Begin by finding a comfortable position,
Either seated or lying down.
Close your eyes gently,
Allowing yourself to settle into this moment.
Soften the spine from the tailbone to the crown of the head.
Relax the shoulders down and away from the ears.
Soften the arms and hands,
Unfurling any tension in the fingers.
Can you sense an easing of the muscles surrounding the chest,
Torso,
Belly,
And pelvic floor?
Relax the legs and feet,
Feeling the support below rise up to greet you and hold you.
As you bathe in your nest of ease,
Begin to cultivate a mindful connection to the breath.
With each inhale,
Imagine drawing in pure revitalizing energy.
Inhaling deeply through your nose,
Allowing the air to fill your lungs completely.
Expanding your chest and abdomen with each breath.
Feel the oxygen infusing each and every cell of your being,
Invigorating and renewing you from within.
With each exhale,
Allow your body to soften and relax even further,
Sinking deeper into the support beneath you.
Let go of the need to control or manipulate the breath,
Simply surrendering to the natural flow of each inhale and exhale.
Continue to breathe this way,
Allowing each breath to be a conscious act of letting go and surrender.
A peaceful,
Flowing breath,
Sinking into the beautiful bliss of your own rhythmic breath.
Allow the breath to serve as your anchor,
Grounding you in the present moment
as you initiate the cultivation of a deeper sense of gratitude.
Breathing mindfully,
Begin to tune into the essence of gratitude within you.
Without judgment or attachment,
Fully embrace whatever arises.
Sensations in the body,
Thoughts in the mind,
Emotions in the heart.
Tenderly shift your awareness to your heart center,
The seat of gratitude within you.
Visualize a warm golden light glowing at the center of your chest,
Radiating outwards with each beat of your heart.
With every breath in,
Imagine this light growing brighter and more expansive,
Filling your entire being with a sense of warmth and peace.
And with every out-breath,
Feel any resistance or negativity melting away,
Leaving you feeling lighter and more open.
As your breath deepens and slows,
Allow your mind to wander through the landscape of your life,
Pausing to reflect on the many blessings that grace your path.
Now think of the people who have touched your life with their kindness,
Love,
And support.
Picture their faces,
Feel the warmth of their presence,
And send them a silent thank you from the depths of your heart.
Take two mindful breaths,
And shift your thoughts to the simple joys and pleasures that fill your day.
This might include the beauty of nature,
The taste of your favorite foods,
A walk with your dog,
An inspiring quote from a book,
A physical or meditative activity,
A conversation with a dear one,
Or watching the sun set or rise.
Take a moment to savor these experiences completely,
Allowing yourself to be fully present in the richness of each moment.
Turn your attention inward towards the center of your heart space,
And invite in two more luxurious mindful breaths.
Pause here,
And with deepest compassion,
Reflect on the countless gifts that you bring to the world,
Your unique talents,
Strengths,
And passions.
Acknowledge the beauty and value that you bring to the tapestry of life,
And give thanks for the opportunity to share your gifts with others.
As you dwell in the space of gratitude,
Notice how your heart expands with each passing moment,
Overflowing with love and appreciation
for the abundance that surrounds you.
Know that this practice of gratitude is always available to you,
A sanctuary of peace and joy that you can return to whenever you need
to nourish your soul and replenish the spirit.
When you feel ready,
Gently open your eyes,
Bringing the awareness of gratitude with you into the world around you.
Carry the sense of thankfulness with you throughout your day,
Knowing that in gratitude lies the key to true happiness and fulfillment.
May you walk in gratitude,
And may your heart be forever open to the blessings that grace your path.
This is Elisa,
And with deepest gratitude,
I acknowledge the light that you bring to the world,
And thank you for being here.
Namaste.
