Hello and welcome to today's meditation.
My name is Amandine and I will be your guide through this gratefulness meditation,
Inviting you to recognize what you need.
First,
I'll invite you to turn off the notifications on your phone and sit or lay down in a comfortable position.
When you begin tuning in mindfully to your experience,
You may also start to notice your difficulties and struggles.
Part of mindfulness is recognizing what you need in these moments.
See if you can respond in a way that promotes your well-being and freedom and not in a way that perpetuates your pain and suffering.
This exercise offers a concrete way to pause and look at your needs in a given moment.
Sit up straight as you're able and gently close your eyes.
For this practice,
It is helpful to start with a few minutes of concentration to truly settle in.
Let's tune in.
Feel the sensations of your breath.
Feel the flow of oxygen coming in your lungs and your belly and notice how your body feels on every exhalation.
Wonderful.
Keep noticing every part of your body that moves with your breath and notice how much more relaxed your body is after every new breath cycle.
Wonderful.
Now bring to mind a recent situation that you found difficult or painful.
Without falling too far into the story,
Acknowledge how this experience feels in the present moment.
With the memory and experience present in your consciousness,
Ask yourself what you need in this very moment.
Focus on general emotional needs like compassion,
Understanding and insight.
With this difficulty,
What would have helped you?
When a need pops up,
Say to yourself,
I need it and then fill the blank.
Wonderful.
Now continue to tune in to other needs and make sure to really pause to acknowledge each and every one of those needs.
Continue to tune in to other needs and make sure to really pause to acknowledge each and every one of those needs.
You're doing wonderfully and be kind to yourself as you're doing this exercise.
Now turn your awareness to your experience in the present moment.
Refraining from stories and goals,
Ask yourself what you need right now.
Let go of thoughts about getting stuff done,
Completing tasks and pleasing others.
This is not that kind of moment.
Instead focus on your deeper needs of self-care,
Patience or whatever is true for you in this moment.
Notice how your body feels when those thoughts of deep self-care needs rise.
Acknowledge those and now I want you to reflect on your own capacity to meet your needs.
Can you do something to meet those needs right now?
Are there any needs you have that are not within your power to fulfill?
Make sure to offer yourself the self-care,
Compassion and patience to meet the needs that you can fulfill and perhaps to seek the help you need for the needs that are not within your power to fulfill.
Now bring your hands to your heart center and breathing love for yourself.
Feel love floating into your lungs and your belly and expanding throughout your arms,
Legs,
Your face and now as you exhale I want you to breathe out gratefulness to yourself and to the world around you for allowing you to show up today for yourself,
Analyzing your needs in peace and love to yourself and noticing the steps you can take for a better connection with yourself.
Stay in this energy for as long as you like and when you're ready open your eyes to the possibilities that this day or this evening offers to you.
Make sure to write down anything that you feel useful in your diary or a piece of paper and keep it close to you in the upcoming days.
This will help you reassess if you're meeting your needs of self-care,
Of patience,
Of gratefulness,
Love,
Kindness and whatever else is true for you.
Thank you for coming today to this moment.
Until next time.
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