My name is Molly and I'd love to invite you to join me for this 10 minute morning gratitude meditation.
A practice of gratitude is a beautiful way to anchor your energy and to elevate your consciousness first thing in the morning,
Before you step out into the world.
To anchor yourself into your breath and into your body when you first wake up is a powerful way to set the tone for the rest of your day.
In these 10 minutes,
I would like you to grant yourself permission to completely relax,
To surrender and to really witness the effect that gratitude has on your body and your state of mind.
Know that I have my eye on the time,
And this time is completely for you.
You're welcome to do this meditation whilst you're still lying in bed.
You can sit upright or you can do it whilst lying down on your mat,
Whatever feels good for you.
What's most important is that you are comfortable and relaxed wherever you are.
Take a deep inhale on the exhale,
Gently close your eyelids.
We're going to begin by directing our attention to our breath.
Take a few deep inhales and exhales through the nose.
Breathe in two,
Three,
Four,
Five.
Breathe out two,
Three,
Four,
Five.
Take a few more of those filling up your lungs as much as you can on the inhale.
Fill your lungs with that life force energy.
And when you've taken in all the oxygen,
Exhale all of the carbon dioxide and feel the oxygen being delivered to all of the cells in all corners of your body.
Your breath is giving you life today.
Take a moment to be grateful for a new day.
And for the breath is running through you,
Allowing you to live it.
As we meditate together,
You may find that your mind wants to take you away from the practice and to focus on some other thought,
Task or worry.
That's OK.
When you notice you've drifted,
I invite you to bring your awareness back to your breath and to follow the breath back in and out of your body until you find my voice again.
As we start the day,
I'd like you to scan your body and find gratitude for all of the things and all of the ways that your body allows you to move each and every day.
May things not have to be taken away from us in order for us to truly appreciate them.
The joy of sound.
The joy of touch,
Smell,
Movement.
Start from your toes and scan all the way up and through your body,
Pulling gratitude into your heart for all of the tiny pieces that make up the miracle that is the human body.
As you scan up through your body,
Keep coming back to that breath,
Come back to the flow of life force energy as it enters through your nose,
Filling up your lungs and then release an exhale.
As you inhale,
Scanning up towards the top of your body,
Visualize all of that gratitude as light.
Watch the light fill up your lungs as you inhale.
Exhale and let that light spiral and dance around your body.
Now I'd like you to focus on your heart.
And tune into your heartbeat.
Can you feel your heart beating?
Your heartbeat is the pulse that loves you and serves you without question,
Without you having to ask it.
For as long as your heart is beating,
You have this incredible capacity to love,
To feel and to connect with the world around you.
I want you to think of the last time that you felt love,
True love.
I want you to soak up that feeling of joy as it runs through your body.
The lightness,
The comfort,
The connection.
Can you think of an exact moment where your heart felt the vulnerability and the warmth of pure love?
Take another deep inhale through your nose,
Visualizing all of the love and all of the moments that you felt love recently and let it fill your lungs with light.
As you exhale,
Watch that love,
The light,
Watch it spiral and dance around your body.
Think of someone that's been there for you recently.
Someone that has gone out of their way to let you know that they care.
Someone that didn't need to call you,
But they did.
Someone that didn't need to say that,
But they did.
I want you to pull in all of these moments,
All of the gratitude that you have for them into your lungs and watch the light dance and spiral around your heart.
I want you to pull in moments of joy that you felt this week.
The unexpected conversation that brought warmth to your heart when you really needed it.
The unexpected change of weather that brought sunshine to your face when you really needed it.
Or maybe it's the rain that caught you off guard,
That woke you up and connected you back to nature,
Back to source.
Pull all of these moments into your heart.
Let the light fill your heart and let your heart shine as each memory enters.
See and watch the light that's building in your heart as each memory comes in.
Also feel the warmth,
Feel the warmth of the light and that love in your heart.
Now I want you to think of something that's maybe been challenging for you this year.
Maybe someone has left your life.
Maybe you've taken a new direction.
Maybe you've not been well.
I want you to think of the person that you were then and think of the person that you are now because of that challenge.
Find gratitude for the hurdles that you found the courage to step over.
Find gratitude for the moments that you've wanted to give up,
That you didn't know a way through,
But you kept going.
Challenges arise as a chance to grow,
To learn and to evolve.
Find a moment to be grateful for all of the challenges that you faced and for all of the strength that you found that has been gifted to you as a result.
On your next inhale,
Allow all of the strength,
All of the strength that you found to light up your lungs,
Your heart,
Your fingertips,
Your toes,
Your eyelids.
Let it burst out.
Let it shine and feel the energy move,
Swirl and dance around your body.
Find a moment to be here and be truly grateful for all of the things that have led you to where you are right now as you rest here today.
Maybe find a smile.
Let all of these moments that you've just brought into your heart,
That have ever made you smile and feel love and joy and courage and gratitude and all of the moments that are still to come.
Allow them to burst out through the corners of your mouth and smile.
There is so much to be grateful for,
Even in the uncertainty,
The darkness,
The chaos,
The discomfort.
There is always light to be found.
As you go out into your day and as you let new moments unfold before you,
Just remember this beautiful light is always here within you.
There is always something to be grateful for and moments moment you are being guided towards the very person you were destined to be.
You are perfectly on time.
You are welcome to continue with your eyes closed for as long as you feel called to stay here.
Whenever you're ready,
Gently open your eyelids and place your hand on your heart.
Today is going to be a beautiful day.
.
