Hello and welcome to your gratitude meditation.
Find a comfortable position,
Sitting or lying down.
Close your eyes,
Take a deep breath in through your nose.
Inhale through your ribcage and stomach.
Your entire diaphragm expands.
Exhale through your nose,
Noticing the air as it cools your nostrils and calms your body.
Guide your attention to the areas where your body makes contact with your chair or the floor.
Slowly deepen your relaxation further and further,
Relaxing fully with every breath.
Inhale a wave of relaxation as it washes over you.
Bring your focus to the crown of your head.
Slowly scan down to your shoulders,
Abdomen,
And legs.
Notice if there is any tension remaining in your body.
Is there areas of discomfort?
Focus on guiding your next inhalation to that area.
As you do so,
This area begins to warm.
Gently release your breath fully.
You feel your tension melt away.
I am going to count from 10 to 1.
Counting down from 10,
Your experience will deepen.
Your mind will settle and feel at ease.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Now you are feeling safe and relaxed throughout your entire body.
I invite you to imagine a beautiful oasis overflowing with your favorite flowers and trees.
You can smell their fragrance.
You hear the birds in the distance as they sing.
And the sun is shining through the trees ahead of you.
You feel the sun warming your skin.
You see a small river flowing off in the distance.
You walk towards the riverbank.
And you take a seat on the grass beneath you.
It is soft and cool.
The sound of the water lulls you into a peaceful state.
Take a deep inhalation.
As you breathe,
Fill your lungs with this beauty and with the fresh air.
You indulge your senses in nature.
You rejoice the creatures that live by the river.
Bees buzz by.
Dragonflies hover over you.
Fish splash in the water.
What else can you see as you sit on the riverbank?
The sun is beginning to slowly set.
As the sky is bathed with pink and orange hues,
The sun rays are golden light,
Outlining the clouds,
Making them glow with color.
You lay yourself down on the grass beneath you and relish the fancy sky.
Take deep breaths.
And with each exhalation,
The sky transforms its colors to the shades of violet,
Purple,
And dark blue.
The stars' brilliance begin to reveal themselves.
With each breath,
More and more stars appear.
A shooting star streaks across the sky.
And as it fades,
You make a wish.
Suddenly,
Dozens of stars shoot across the sky.
As each one fades,
You are reminded of all the things you are grateful for.
Take this moment and think of one thing that you are grateful for.
Envision it.
If you can,
This can be anything from your family,
Your friends,
Or even the air that you are breathing right now.
Hold this image in your mind and in your heart.
Your heart begins to glow with a warm white bright light.
As you align with your gratitude,
This light expands through your entire body until you are radiating and glowing with this glorious light.
Find yourself among the stars floating and observing down on the world below,
Seeing the clouds drift slowly across the land as they float along.
They cast shadows across the landscape.
As you float among the stars,
You feel connected to the universe.
From such a height,
You see how everything is.
The stars around you glowing.
You begin to float further and further into the beautiful night sky around you.
I invite you to bring your focus back to your body and mind.
Notice all the subtle sensations through your body,
The pulsation of your heart,
The air flowing in and out of your body.
I will count to 10 to bring back your awareness.
1 2 3 4 5 6 7 8 9 10 Shift your focus to your fingers and palms.
Begin to wiggle your fingers and wiggle your toes.
As you come back to your awareness,
Welcome some movement in your body as you continue to breathe.
The air flows through your body like an ocean wave,
With your inhalation from the top crown of your head flowing to the tips of your toes with every exhalation.
You are fully relaxed with every breath.
You welcome peace,
Relaxation,
And healing.
Thank you so much for joining me today.
