Hi,
My name is Heather Hemmer and this is a guided meditation to help you see yourself with gratitude.
Begin by settling into your space.
Find a comfortable position where your body feels fully supported.
Today that might be seated or lying down,
Whatever feels best for you.
Allow your hands to rest in your lap or by your sides,
And when you're ready,
If it feels safe,
Gently allow your eyelids to close or lower your gaze.
Take a moment to listen to this quote by Robert Holden.
Your relationship with yourself sets the tone for every other relationship you have.
Let yourself breathe that in and notice where it settles.
I'll repeat it one more time.
Your relationship with yourself sets the tone for every other relationship you have.
Take a deep,
Steady breath in through your nose,
Feeling your chest expand and exhale slowly through your mouth,
Releasing any tension or heaviness.
Again,
Inhale deeply,
Filling yourself with ease,
And exhale,
Letting everything else fade away.
With each breath,
Feel yourself softening,
Starting with your forehead.
Allow the muscles between your eyes to soften,
The edges of your eyes to melt,
And your jaw slightly open.
And allow your shoulders to fall down your back.
And breathe.
Feel the ground beneath you holding you steady.
Feel the rhythm of your breath anchoring you into this moment.
There's nothing to do,
Nowhere to be,
Except here,
Right now.
And I invite you to bring your attention inward.
Notice the gentle rise and fall of your chest with each breath.
Begin to sense the energy within your body,
Alive,
Present,
And vibrant.
Let this energy begin to settle,
Like ripples on a still lake,
As you relax more deeply into yourself.
Take a moment to silently thank yourself for being here.
This time is a gift you're giving yourself,
To pause,
To reflect,
To truly see and appreciate who you are.
And now,
Imagine that with each inhale,
You begin to feel a lightness in your body.
And with each exhale,
You let go of any heaviness,
Allowing your whole being to become lighter and freer.
Slowly,
Gently,
Imagine yourself beginning to rise,
As if you're floating just above where you're sitting.
From this space,
You can take a bird's eye view of yourself.
Notice the way your body's resting,
The gentle rhythm of your breath,
The way the light touches your skin.
Observe yourself with the softest,
Kindest eyes,
As though you're seeing a dear friend.
And as you hover above,
Take in the fullness of who you are.
See the love you've given,
The strength you've shown,
The quiet resilience you carry.
Notice the beauty of your being,
Not just what you've done,
But who you are.
Maybe even whispering silently to yourself,
I see you,
I love you,
Thank you for being exactly as you are.
Now,
Slowly and gently,
Begin to float back down.
As you settle back into your body,
Imagine that you're sitting across from yourself,
As though there is another version of you right in front of you.
Take this moment to look into your own eyes.
Take in the depth of your journey,
The fullness of your heart,
And the love that radiates from you.
Allow yourself to see,
Truly see,
The person in front of you.
And when you're ready,
Imagine leaning forward and wrapping your arms around yourself in a warm,
Tender embrace.
Feel the comfort and love of this hug,
The way it radiates through your entire being.
Let it fill you with warmth and a deep sense of gratitude,
Not just for what you've done,
But for who you are at your core.
As your hug softens,
Feel yourself merging back into one,
Fully present in your body once more.
And rest in the gratitude you've cultivated,
The deep appreciation for your journey,
Your essence,
Your presence.
Let this gratitude expand outward,
Feeling it radiate throughout your whole body.
And then bring to mind anything or anyone else you're grateful for in this moment.
It could be a loved one,
A friend,
A memory,
Or even the breath that sustains you.
Let your gratitude ripple outward,
Touching everything and everyone who has brought light into your life.
And from this place of overflowing gratitude,
When you feel ready,
Begin to bring your awareness back into your body,
Noticing the space beneath you,
The space around you.
Begin to wiggle your toes and allow that movement to gently move up into your legs,
Your hips,
Your torso,
Across your shoulders and down your arms,
Into your hands.
Take one last deep breath in and a full exhale release.
And when you're ready,
You may gently open your eyes and take a moment to thank yourself for this practice,
For pausing,
For reflecting,
And for embracing the beauty of who you are.
You might even choose to write down or journal anything you're more aware of,
Or something about yourself you're feeling truly grateful for.
Sending you off with love and light until next time.
This is Heather Hemmer.
