Namaste.
Welcome.
My name is Amber and this is a brief meditation on embodying gratitude.
Find yourself in a comfortable seated position with the spine upright,
Lengthened,
Creating a sense of presence and alertness.
Begin with the eyes open,
Taking in the room that you're resting in right now,
Noticing the quality of light,
The textures and shapes on the walls surrounding you,
The floor beneath you,
The lines in the room where each wall begins to meet one another,
The temperature of air against your skin,
The sense in the room,
The sounds surrounding you,
Fully attuning your senses to this present space.
And closing down the eyes now,
If you feel comfortable,
Draw your attention to the breath without trying to change the breath.
Notice its natural rhythm and pace,
The duration of each inhale and exhale,
Noticing the location of your breath,
The entry points of your breath and the exit points.
Gently begin to lengthen the inhale and deepen the exhale,
Allowing the breath to wash over you,
Releasing any stress and tension.
And as you let go of the exhale,
Softening the body and the mind,
Releasing any restlessness,
Thoughts.
Center in now to the core of your being,
Feel your own presence with this breath.
Deep inhales,
Deep exhales.
Expanding the body now from the tips of the toes up to the crown of the head,
I invite you to feel into gratitude.
And when you hear that word,
Gratitude,
Notice where it shows up in your body without judgment.
Can you find a portal for gratitude in your body?
Perhaps the big toe of your right foot lights up in your mind or your right elbow.
Where does gratitude reside right now in your body?
Using the breath to help guide your awareness as you scan the body.
And when you gain a sense of home for gratitude in your body,
Gently guide the breath here,
Softening this area of the body,
Opening and amplifying your awareness here.
Observing if gratitude has a color,
A certain rhythm of movement,
Perhaps a taste or scent melting into the sensations of gratitude in your body.
Centering into yourself,
I invite you to ask the question,
What am I grateful for today?
What am I grateful for today?
Noticing the first thing that comes to mind,
Little or big,
Something you can genuinely connect to and hold in your heart.
And sending that gratitude out through your being in continuing these deep cycles of inhales and exhales.
Inhale,
Feeling gratitude grow and expand in your body.
And exhale,
Allow it to grow and expand outside of you and into the world around you as if it could encompass the entire world.
Bringing your hands to your heart.
Gently open the eyes and return back into the present moment.
Namaste.
