Welcome to this meditation on gratitude.
Today we will enter a space together to connect deeper to the experience of gratitude and learn to connect and cultivate a gratitude practice within your body.
Find a comfortable position.
You can sit or lay down for this practice.
Beginning to turn inward,
We will gently scan through our physical body.
Noticing how you feel in this moment.
Scanning with curiosity,
Releasing any judgment,
Releasing any tension that you find you're holding in your body.
Letting yourself surrender to this practice.
When you feel ready,
We'll tune in to the emotional experience of our bodies.
Maybe noticing what emotions you are holding in your body in this moment.
Scanning with self-compassion.
Noticing your personal emotional experience.
Looking for where emotion is living in your body.
Acknowledging how it feels.
Noticing the difference between emotions and your capacity to hold many different emotions all at once.
We'll take some time to find where you hold gratitude in your body.
If it's hard to find,
It's completely okay to guess.
And when you've come to your specific place of gratitude,
Really tuning into the sensation.
How do you hold it in your body?
Is there a weight to it?
Does it move or sit quietly?
Just noticing with curiosity.
Is there a texture or a color?
There's no right or wrong way to do this.
So trusting whatever shows up for you in this moment.
And tuning back into the breath.
Beginning to breathe with the sensation of gratitude.
So as you inhale,
Expanding the amount of space gratitude takes up in your body.
Maybe picturing that the emotion itself is breathing and expanding within you.
You may find that there's a lightness or warmth to this.
And continuing to breathe and expand that sensation of gratitude.
Allow your mind's eye to begin running through images of things that you're grateful for.
No need to work hard to do this.
Just letting yourself observe what comes to mind.
Maybe people in your life that you're grateful for.
Breathing into that sensation.
Maybe experiences you're grateful for,
Places,
Allowing anything to come to mind.
And as you continue to breathe,
Letting your whole self fill with gratitude.
Letting the sensation breathe into every cell of your body.
Maybe even letting it radiate beyond your physical form.
Breathing into the sensation and lightly scanning through your body.
Noticing how every part of you is filled with gratitude.
Maybe noticing how other emotions melt away.
Letting yourself breathe in this space.
Enjoying the sensation of gratitude.
We will seal this practice for today by placing your hands over your heart and taking one deep breath.
Know that you can revisit this sensation at any point moving forward.
When you feel ready,
Come back to your current space.
Bring some light movement to your body.
Maybe swaying,
Wiggling your fingers and toes.
And then opening your eyes whenever you feel ready.
We will end today's practice with the sound of a bell.
