Hello and welcome to this guided meditation all about noticing the good.
Let's find a comfortable position,
Whether seated or lying down,
And we'll begin this practice with very gentle,
Coherent breathing.
That's where we take an inhale for a count of four,
And we take a long,
Slow,
Steady exhale for a count of eight.
This coherent breathing pattern calms the nervous system,
Clears the mind of any thought,
And signals to your nervous system that it is safe to relax and be at ease.
This is a great beginner breathwork practice where you can feel your nervous system slowing as each exhale is a release of tension,
And every inhale is a soft arrival into your body.
So whenever you're ready,
Let's take a deep breath in,
And a slow exhale out,
And I want you to elongate your exhale,
Holding completely empty,
And we'll begin this coherent breathing in three,
Two,
One.
Take a deep breath in for one,
Two,
Three,
Four,
And a slow,
Long breath out for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And another full breath in for one,
Two,
Three,
Four,
And a slow,
Long breath out for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
We'll do this four more times,
Big breath in for one,
Two,
Three,
Four,
And breathing out for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Deep breath in for one,
Two,
Three,
Four,
And a slow transition to your out-breath for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Last two,
Big breath in for one,
Two,
Three,
Four,
And a slow,
Long breath out for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And last one,
Full,
Expansive breath in for one,
Two,
Three,
Four,
And a slow,
Long breath out for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Now take a big breath in,
Big exhale out,
And allow your body to settle.
Experience what it means to truly let go and allow yourself to be.
This meditation is all about noticing the small,
The quiet,
The overlooked,
And remembering that gratitude is not only for the big things,
But for the ordinary miracles all around us.
So as you return to your natural rhythm of breathing,
Allow your body to settle,
Let your thoughts,
Eyes,
And jaw soften,
And feel yourself arriving here,
Welcoming this day with each breath.
And this is the first good thing that I want you to notice,
This expansive breath.
Feel the cool air enter as you inhale,
And feel the warmth leave the body as you exhale.
And notice how your breath is always here,
Always carrying you to the next moment.
Whisper quietly a thank you to this breath,
And every breath that continues to come today.
And now feel this body,
This vessel that you live within.
Notice how it too has carried you through every hour,
Every moment of your life.
Your feet are like silent travelers,
Your hands are your constant companions,
Your heart beating its drum even while you forget that it's there.
Whisper within a thank you to this heart for keeping you alive in ways that you cannot see.
A thank you to this body for carrying you through life without you even asking.
And now soften into your senses,
Feel your awareness expand beyond the body.
Can you invite in appreciation for the ears that can catch a bird's song or a friend's laughter,
For the eyes that witness color,
Light,
Shadow,
And beauty within every space around you,
And for the mouth that tastes,
Speaks,
And smiles.
These are miracles dressed as ordinary.
Say quietly,
Thank you for the ways you let me touch the world.
Thank you to these senses that keep me connected.
And feel this gratitude expand throughout the body and into every aspect of your life.
And now I want you to bring to mind three small things from your week thus far that you can be grateful for.
Without thinking too hard let this awareness bring the moments to mind.
And not the big milestones but the small,
The fleeting,
The easy to miss moments.
Perhaps the warmth of a cup of coffee in your hands every morning,
Or the way the sky changes colors at dusk.
Maybe the brief kindness of a friend or a stranger.
Whatever comes up for you,
Hold these in your heart.
And let gratitude begin to bloom around these moments like light expanding outwards with your breath.
And notice how gratitude softens your entire body and mind,
How it can shift the weight of the world and everything becomes a little lighter.
Take a moment to breathe in this goodness,
And breathe out thanks.
And now bring to mind three small things that you're grateful for today,
Even if they haven't even happened yet.
Once again not thinking too hard but letting the stillness in your heartbeat guide you to these moments.
Not the grand achievements but the simple,
Like a sip of water,
A smile,
The way you get to your destination,
The joy from a pet,
The weather on your skin,
Or the small moments of intuition.
Whatever arises,
Hold it gently in your awareness.
Begin to deepen your breath and breathe life into these moments.
And then notice how the heart softens with gratitude,
And how the world around you also relaxes into the state of thankfulness.
Notice how presence feels more alive when we consciously choose to pause and appreciate.
Take a deep breath in,
And a soft exhale out,
Rest in the goodness of this moment.
And as we come to a close,
I want you to breathe in these gifts of appreciation into your heart,
Everything that came up for you,
Hold it in your heart.
And as you exhale,
Let this wave of gratitude once again flow into every aspect of your life in this world around you,
All that you are,
All that you have,
Into all the spaces that you call your own.
And carry this practice of noticing the good into the rest of your week,
One breath,
One step,
One simple blessing at a time.
Whenever you're ready,
You can gently open your eyes.
The light in me honors the light in you.
Blessings for your life,
Blessings for your journey,
My friends.
Namaste.
