Welcome to this gratitude meditation.
My name is Lana Heintjes and the music in this recording is by Mark Reynolds.
Let's begin in a comfortable seated position where you can even lie down.
And when you're ready,
Softly close your eyes.
Start to tune in with your breath.
Notice the air going in and out of your nose.
Notice the air going in and out of your nose.
Notice the air going in and out of your nose.
Notice the air going in and out of your nose.
Notice the air going in and out of your nose.
And then take three slow breaths.
Take a moment to think of something that you feel thankful for in this moment,
Whatever it may be.
Maybe you're grateful for being alive,
For being able to breathe,
For being able to breathe.
And then take a moment to think of something that you feel thankful for in this moment,
Whatever it may be.
Maybe you're grateful for being alive,
For being able to breathe,
Or maybe you're grateful for having running water or a roof over your head.
Whatever it is,
Inhale and let your heart fill up with that feeling of gratitude,
Being so thankful.
And as you exhale,
Let your body soften into it.
So take a few breaths like that,
Inhaling gratitude into your heart.
And as you exhale,
Your body relaxes into it.
If for any reason you're having a hard time feeling gratitude,
Experiment with imagining that there's a smile behind your lips.
Just remember what a smile feels like in your body.
Imagine that you're having a hard time feeling gratitude,
And just remember what a smile feels like in your body.
Maybe your heart feels a little bit lighter.
And as you exhale,
Maybe your heart feels a little bit lighter.
Maybe there's more space for gratitude.
And remembering that feeling of a smile,
Take three more slow breaths of gratitude in your body,
Inhaling the gratitude into your heart,
And exhaling to soften your body.
Take a moment to notice if you feel any different than you did at the beginning of this meditation.
And then take a moment to roll your head in a big circle,
Just loosening up your neck and your shoulders.
You can roll your shoulders back and down.
And bring your awareness to your eyelids.
And really slowly let your eyelids open,
Just letting your vision be soft and fuzzy at first.
And then take a look at your environment.
And with a renewed sense of gratitude,
Slowly re-enter your day.
Namaste.
