Welcome to day three of the morning meditation challenge.
So today the focus is all about gratitude and we're going to work on generating these feelings of love and appreciation that you can bring with you throughout your day.
So let's begin.
Start by settling into your chosen meditation posture.
You can either be seated or lying down on your back,
Your choice.
And take a moment to adjust your clothing and position until you get really comfortable.
Relax your jaw.
Drop your shoulders down and if it feels good for you,
Close your eyes.
And begin to tune in to that quiet and still place inside.
Take a deep breath in.
And on your exhale mentally repeat to yourself,
Relax.
Good and just repeat that three more times,
Each time allowing your body to soften and let go even more.
As I invite you to think of someone in your life who you have so much love and appreciation for.
Someone who you feel so grateful and lucky to have in your life.
And allow that image to form in your mind.
And as you do this perhaps bring a little smile to your face and start to notice all the feelings of love and appreciation for this person start to generate in your heart.
See if you can intensify and amplify these feelings even more.
Allow this deep appreciation to spread through your heart.
Until it can be no longer contained in that area and it starts to flow through your whole body.
All the way down your belly,
Thighs,
All the way to your feet.
Flowing up over your shoulders,
Down your arms,
To the tips of your fingers.
Filling up your head.
Your whole body is buzzing with this feeling of gratitude.
Take a slow breath in and a full breath out.
And choose to keep this feeling with you as we move throughout the rest of the meditation.
As you offer some thanks for your breath.
What a joy it is to simply breathe.
And then resting your attention onto your heartbeat.
And giving thanks for your heart,
For beating for you before you were born.
For allowing you to be loved and to love.
And to your body and its amazing ability to heal itself.
Offer some thanks for your bedroom,
For your mattress,
Your sheets,
For the house that you live in,
That provides shelter and warmth.
Send your appreciation out to your local environment,
To the beauty that surrounds you.
To the earth and the sky.
To the sun.
Take a slow breath in and exhale fully.
And imagine the sun's golden rays landing on your body.
Saying thanks for all the food that's nourished and will nourish your body.
Thanks to the waters,
The rivers,
The ocean.
And just saying a silent thank you to people you know,
Who have been there for you,
Who have taught you,
Who have helped you to grow.
Thanks to your family,
Friends,
And even see if you can muster up a silent thank you to those relationships that are no more.
Thank you for the lessons they brought you and how they helped you to become a stronger person.
And now let's say thank you for three things that you want to call into your life but haven't yet arrived.
They can be people,
Goals,
Dreams,
Situations,
Whatever you like.
Think of three things you're trying to call into your life or would like to achieve now.
Now mentally repeat,
Thank you for,
Followed by what you're calling in for each of the three things.
Beautiful.
And take one more really slow breath in.
And hold your breath at the top of the inhale.
Keep holding but relax.
And exhale ever so slowly.
As you mentally repeat,
Thank you,
Thank you,
Thank you.
Today is a good day.
And slowly start to bring a bit of movement back to your body,
Maybe rolling your neck or wiggling your fingers,
Coming back now.
And if you feel ready,
Blink your eyes open.
You can share one thing below that you're grateful for.
And see if as you move through your day,
You can really tune into this feeling of gratitude,
Giving thanks to the people and the situations that arise for you today.
And before you go to bed,
See if you can name three things that happened in the day that you are truly grateful for,
Even if it's just feeling the sun on your skin or hearing a favourite piece of music.
Take the time to be and feel and offer your gratitude to your life.
Thank you so much for listening and I will see you tomorrow for day four.
