Good morning.
Welcome to your morning gratitude meditation.
Come to a comfortable seated position,
Either on the ground in a cross-legged position or seated on a chair with your feet planted firmly on the ground.
Take your time to settle in.
Make yourself as comfortable as you can be this morning.
Make any slight adjustments or movements to allow yourself to sit with ease.
And then once you find an easeful seat,
Take a little bit of movement through your shoulders,
Maybe some shoulder rolls forwards and backwards,
Just loosening up your body from a long night of sleep,
Possibly some side-to-side motions through your spine,
Even rotating forward and back in little circles.
And if you're moving in circles,
Just go in the opposite direction.
And if you're wanting to release any overnight tension from your neck,
Bring your chin towards your chest and just take a gentle sway right ear towards right shoulder,
Back to center,
And left ear towards left shoulder.
Just small little movements to awaken your body and allow yourself to really settle into your seat.
Take your time and we'll slowly come into stillness.
Once you find your stillness,
Just notice how you feel.
Notice your body and notice your breath without judgment or expectations.
Just notice what's happening.
And we'll bring the attention now to your breath.
Notice the gentle rise and fall of your body as you breathe,
The gentle expansion and contraction.
Maybe you notice your shoulders even lifting up and releasing down.
Allow your breath to flow naturally.
Feel the whisper on your upper lip,
The coolness or maybe the warmth in the back of your throat.
And we'll take the hands now.
Take your left hand and place it right over your heart.
Take your right hand and place it on top of your left.
One hand right on top of the other.
Lift your chest just a little bit into your hands and then have a nice little wave of breath.
And then we'll bring the attention to your breath.
That motion looks like this,
Her body is lifting and versoing back up andеving a nice roasted lighting,
Giving you some small your hands and then have a nice little pressure of your hands against your chest on your heart space.
This action should lift through your spine so feel yourself growing a little bit taller through the crown of your head and takes a few deep breaths.
Breathing it out through your nose.
Now think of one thing that you are grateful for this morning.
Just one thing and once you find this one thing to be grateful for it can be a person,
A place,
An idea,
Whatever it is,
Hold that in your mind's eye and then think of three reasons why you are grateful for this thing.
Three reasons why.
Take your time thinking of these reasons.
Once you have these reasons feel your gratitude reach every cell of your body.
Notice how the awareness of your gratitude and the reasons why you are grateful can radiate through your body lifting you a little bit more.
Feel the lightness of your spirit,
The calmness of your mind.
We'll take a few more deep breaths and with each inhale inhale your gratitude.
Again feel it lighting up every cell in your body and take a slow exhale.
Two more deep breaths.
Release your hands back down to your lap.
Take a moment here to notice once again how you feel.
Notice any subtle changes or shifts that may have occurred within you or around you.
And whenever you are ready gently open your eyes or loosen your vision and come back into the space around you.
Take your time to move from this location and move throughout your day with gratitude and with a sense of calmness and stillness of your mind.
Thank you so much for awakening with me today.
Have a beautiful rest of your day.
Namaste.
