Welcome to this guided stillness practice to promote emotional regulation and resiliency through wholehearted gratitude.
I am Abby Cameron with Indigo Coaching.
Expressing gratitude promotes a healthy well-being and allows you to experience compassion,
Awareness,
And loving kindness,
Which all promote a positive mood,
Hope,
And resilience.
Find a quiet place and sit in an upright and comfortable position where you feel supported and your spine is aligned.
Remove your shoes and loosen any tight clothing.
Softly close your eyes.
Take a moment to note where you are.
How are you showing up today?
Are you rushed?
Are you feeling anxious?
Or are you at peace?
What are you physically feeling?
Hungry?
Tired?
Or sore?
Now that you've taken a moment to find your reference point,
Begin to take a slow,
Deep breath to continue bringing yourself to the present moment.
Breathe into the belly so it expands as you exhale.
Begin to feel more relaxed and centered.
Take a moment to sit with your breath.
Slowly inhale and then exhale,
Letting go of all tension.
Set an intention to be here now,
To stay with me for this short amount of time,
And to allow yourself to feel loved.
Let's begin with a body scan.
Bring all your awareness into your feet.
Wiggle your toes.
Feel your feet.
All your awareness are in your feet.
Breathe as you bring your awareness up into your shins and your calf muscles.
We slowly move up the lower legs to the knees,
Bringing your awareness into your thighs.
Just simply taking note of anything,
Any physical sensation that you feel in your body.
Bring your awareness up into your hips.
Now into your stomach.
Just breathing as you become the observer.
Bring your awareness up into your chest cavity,
Surrounding your heart,
Out the center of your back,
Your entire chest cavity.
Just simply notice.
Breathe as you bring your awareness up into your shoulders,
Down your upper arms to your lower arms,
And taking a moment to rest your awareness in your hands.
Breathe and bring your awareness back up your arms to your shoulders,
And now into your throat.
Bring your awareness through your neck to the base of your head,
Rolling your awareness up over the top of your head to your forehead,
Your eyes,
Your cheeks,
And now your jaw.
Now take a moment and work your way back down through the body,
Being the observer,
Breathing as you bring awareness to every part of your body,
Slowly making your way back down to your feet.
Expressing gratitude is an act of receiving.
Again,
I want you to bring your awareness to your middle back,
The spot right between your shoulder blades.
As you take your next deep inhale,
Imagine a stream of lovely golden light entering your body through an imaginary port in the middle of your back.
As you exhale,
Imagine that golden light flooding every part of your body.
So with each inhale,
The golden light flows through you,
And with each exhale,
It courses through your veins,
A constant stream of universal energy.
Now that your body,
Emotion,
And thoughts are a bit more spacious and open,
You can begin to feel focus on the events,
Experiences,
People,
Pets,
Or possessions for which you feel grateful.
First,
Recognize that you are here.
You have life.
You exist.
Now think about all the things you have today that make your life easier and more comfortable than they were for those that came before us.
Now reflect on all the thousands of people who have worked hard,
Some without knowing you at all,
To make your life easier and more pleasant.
Now consider the people and pets who enrich your life,
Those that cheer you on and support Now take a moment to reflect on your own reasons for feeling grateful in this moment.
There is so much to be grateful for in this moment.
Recall the golden light circulating through your body,
Entering your body as you inhale,
And flowing through your body as you exhale.
Bring a smile to your face as you hold all that you are grateful for in your mind.
Feel the warmth of the light.
Visualize it in your mind.
Notice the physical sensations that accompany that light.
Weightlessness or a sensation of melting.
Complete relaxation.
The appreciation you feel is gratitude,
And you can return to this feeling at any time.
Now take another deep inhale,
And on your exhale,
Release anything that does not serve you.
Set the intention with yourself to carry this feeling of gratitude and appreciation with you wherever you go.
Begin to stretch your arms and legs slowly as you begin to reawaken the body.
And when you're ready,
You may open your eyes.
Thank you for joining the Gratitude Stillness practice.
