GRACE Meditation: Connecting To Your Inner Goodness

Let's begin by connecting to the goodness that already exists within you. This isn't something you need to create or earn—it's already there, woven into who you truly are. Each letter of GRACE invites us to reflect more deeply.

Transcript

Hello and welcome.

My name is Neela,

And I'm happy to be here with you right now.

Let's begin.

Find a comfortable position,

Either seated or lying down,

And soften your gaze or allow your eyes to gently close.

Allow yourself to notice the inhale,

And let go of the exhale.

Breathing in,

And releasing the exhale.

One more time.

Breathing in,

And breathing out.

Notice how that lands in the body,

The breath being received and being released.

G,

Grounding in the goodness within.

Here's an invitation to connect to the goodness that already exists within you.

This isn't something you need to create or earn.

It's already there.

It is woven into who you truly are.

Another invitation to scan for evidence of this goodness.

You might think of a moment,

Any moment,

Perhaps recently when you spoke with a kind tone or shared kind words.

Maybe you offered encouragement,

A compliment,

Or simply listened with care.

Notice that,

And what comes up for you when you bring it to mind.

Bring to mind the good qualities that live within you.

Qualities that you put into action to serve others.

Perhaps it's your generosity.

Your kindness towards strangers.

Your willingness to help without being asked.

Your compassion,

Your patience,

And your warmth.

Know that these qualities are not random.

They come from your true essence.

Is it possible for you to simply acknowledge them now?

You don't need to be perfect.

Just notice,

This goodness exists in me.

And throughout the pauses,

You might ask yourself,

What is the quality of my breath right now?

Moving to the R of grace.

Receive that goodness.

Are you able to truly receive the goodness you noticed?

Are you able to take it in?

And are you aware of how it is landing in the body for you?

What sensations come up for you in the body?

Place one hand on your heart.

Feel the warmth there as you breathe in.

Imagine you are receiving this goodness into your heart space.

Receiving the inhale with your kindness.

Letting go with the exhale.

How does it feel to acknowledge that you care for others?

What do you notice?

Is there energy that arises when you acknowledge yourself as a good person?

You might feel warmth in your chest.

You might feel the space between your palm and the heart.

Perhaps there is a softening in your shoulders.

If it feels right,

Bring a gentle smile to your lips.

Know that it is okay to receive your own goodness.

And know that it's okay if it's hard to receive your own goodness.

If it helps,

Repeat the phrase silently.

Yes,

I am a person who cares.

I am a person who is kind.

Breathe that in.

Allowing the inhale to be a little bit longer than normal.

Including the exhale,

Allowing that,

Too,

To be a little bit longer than normal.

Notice how this feels in your body.

Notice the quality of your breath.

You are worthy of acknowledging your own goodness.

Moving now towards the A of grace.

Ask for opportunities.

If your hand is still resting on your heart,

Bring your awareness to your deepest intention.

What is your heartfelt intention now?

From this place of connecting to your goodness,

Ask the universe or whatever higher power resonates with you for opportunities to share this goodness more consistently with others.

Be specific if you wish.

You might silently say,

May I have opportunities to be more generous?

May I have chances to offer my kindness to those who need it?

May I be present when someone needs a listening ear?

Trust that the opportunities will present themselves and trust that you will recognize them when they arrive.

What is the quality of your breath now?

Moving to the C of grace,

Compassion toward self.

Let's simply acknowledge that there will be times when accessing this goodness feels nearly impossible.

There will be moments when life feels overwhelming and when you're exhausted,

Perhaps you will be hurt and things might feel very clouded and heavy.

In those moments,

Your goodness doesn't disappear.

It just temporarily is hidden behind the clouds of pain or stress or struggle.

So right now,

As much as possible,

Extend deep compassion to yourself.

You might imagine speaking to yourself the way you would speak to someone you dearly love.

A few options that you might silently say,

I know there will be hard days.

I know I won't always feel this goodness.

I will remember that my goodness is still there even when I can't feel it.

Is it okay to breathe in this self-compassion?

Breathe in this loving kindness towards yourself.

You deserve your own tenderness,

Especially when things are hard.

Another invitation to pause and check in with the body.

How are you doing right now in this moment?

And what is the quality of your breath?

As we move towards the E,

Extend goodness to others.

From this place of groundedness,

Self-compassion and connection to your own goodness,

Extend that same possibility to others.

Think of someone in your life right now who might be struggling.

Know that it's okay whoever pops up for you without questioning why.

Just allow yourself to think of this person who could be struggling.

Is it okay to see their good qualities,

Their kindness,

Their strength?

Perhaps they cannot see it in themselves right now.

And extend this hope to them.

Silently wish upon them,

May you find the goodness within yourself.

May you be gentle with yourself through this hardship.

And may you feel worthy of your own kindness.

And if it's okay with you,

Expand this even further.

Imagine all humans everywhere,

Each person carrying their own struggles and their own pain.

Extend this same hope to all beings.

May all people find the goodness within themselves.

May all people remember their true essence despite their hardships.

And may all extend compassion to themselves.

Imagine this hope rippling out from your heart like gentle waves.

Imagine these gentle waves touching your loved ones,

Your community,

And expanding across the world.

As we prepare to complete this meditation,

Allow and permit yourself to take a deep and spacious breath in.

And then go ahead and release.

You have just completed the Grace Meditation.

G was for grounding in the goodness within you.

R was for receiving that goodness completely.

A was asking for opportunities to share it.

C was for compassion towards yourself when it's very hard.

And E was for extending that goodness to others.

Know that this goodness is always within you,

Sometimes clear,

Sometimes clouded,

But always there.

When you're ready,

Begin to move fingers and toes and your body in any way that your body is calling out for.

Carry this grace with you throughout your day,

Your evening,

Or the night.

You are good,

You are worthy,

And you are enough.

Thank you for practicing with me today.

Namaste.