10-Minute Gratitude Meditation

This is a track to help you connect to the breath and be fully present. Focusing on gratitude as an anchor to cultivate love from within. You will finish this track feeling lighter, happier, and refreshed.

Transcript

Hello, Hello. Happy Gregorian New Year. We are officially in the energies of 2024. This is going to be a different episode than my usual podcast. I figured I'd turn this into a meditation. As I walk down the streets, I see so many people consumed by their thoughts, Their worries, Their anxiety, All these things that are pushing down on them, Creating stress, Creating tension. I think the most common thing that I see as a yoga teacher is people's shoulders riding up to their ears, People having tension in the jaw. So I invite you, Wherever you are, To take a few moments out of your day. Take this time for you and just get really comfortable. Allow yourself to drop in and fully arrive right here in this moment. Allow your sit bones to sink into the chair that you're sitting on, Or the bed or the floor that you're laying on. With every exhale, Allowing the fingertips, Allowing the toes to soften, Allowing yourself to release any excess tension that you're holding within you, Checking in with the muscles on the face, The space between the eyebrows, The jaw, The tongue, The eyelids. If you feel comfortable allowing the eyelids to be closed softly, As if you were looking at yourself in a peaceful state of sleep, Letting the belly be soft. With every inhale, An even greater exhale, Taking a big breath in through the nose, Big sigh out the mouth. Another big breath in through the nose, Gentle exhale out the mouth, Continuing to breathe at your own pace. Just letting those shoulders creep further and further away from the ears, Pulling those shoulder blades, Those beautiful wings of yours, As far down onto your back as you can. Making sure the spine is nice and long, The front of the chest is open and expansive, Ready to receive love and healing light. And now that we've fully arrived here, Bringing your concentration, Your attention, While keeping the eyes closed to the space between the eyebrows, The third eye. No judgment, No expectation, Just focusing the energy there. Just an observer in the body, Seeing if there's any color, Any feeling, Any visuals present for you. And if it feels comfortable for you, Placing one hand over the heart or both hands, Maybe one hand over the heart and another over the belly, Just taking a moment of gratitude for the body that you're in. This body that has been through so much, This body that has been morphed, Has been formed, Has continued to evolve throughout all these years to bring you right here to this very moment. Taking a moment to list the many things that you have to be grateful for, Knowing that when we cultivate the attitude of gratitude, Our perspective and the way that we see the world shifts, The frequency that we operate on becomes a more beautiful one, A more peaceful one. And by operating at this frequency, We allow ourselves to call in more of the beauty, More things to be grateful for. If you have a roof over your head, If you have a comfortable bed to sleep in, If you have clean water available for you to drink at any time, If you have hot water and you're living somewhere cold, Any food that you're eating, Thanking the hands that have prepared it, The hands that tended to the soil, Mother Earth for growing it, The hands that harvested it, All of the truck drivers, Stores, And all the ways in which this food arrived into your home and onto your plate and into your body, Giving gratitude for anyone in your life who supports you, Who loves you, Who makes you feel seen, Heard, And understood. Giving gratitude for all of the knowledge that you have gained and continue to gain in this lifetime, Allowing you to become the most expansive version of yourself that you can be. Taking a few more moments here, If there's anything else that you can think of that you're grateful for, And when you feel ready, Just starting to draw your attention back to the breath, Again, Just an observer in the body, Noticing how do you feel? How does the breath feel? How do the muscles in the body feel? Can you tap in to that magnificent energy of your heartbeat? Can you feel the blood pumping through the arms and through the legs? Giving a final thanks to this organ, This beautiful heart that is so resilient, That continues to persevere, That never stops to rest for all that it does for you, Not just on a physical level, But emotionally, Spiritually. Visualize your heart surrounded by a beautiful green light, A fluorescent neon green, And visualize this light radiating out from the heart space, Through the arms, Through the legs, Through the top of the head and out of the crown. And as you go about the rest of your day today, Coming back to this space of love, To the space of gratitude that you have created for yourself, Knowing that when we act, When we think, When we plan, We speak from a space of love, Everything becomes so much easier. Taking a moment to acknowledge your ancestors, Your star guides, Your guardian angels, Those spirit and power animals protecting you, All of those beings cheering you on, Rooting for you in their corner, Always watching over you, Ensuring that they do all that they can so that you can remain on your path, Clear and unobstructed, Taking a big breath in through the nose, Big exhale out the mouth, Wiggling your fingers and your toes, Gently bringing your awareness back to the physical space that you're in, Slowly coming back into the physical body, Thanking yourself for carving out this time to cultivate inner peace, To be present in this moment, To love yourself unconditionally, May you have a beautiful rest of your day or night, Wherever you may be, All the love, Blessings, Health, Wisdom, Abundance that you deserve in 2024. Thank you so much for joining me, Until next time.