Okay,
Let's begin by settling into the body.
Sinking in.
Say to yourself aloud or silently,
I am here.
Calling yourself back from the activities of the day in the world out there.
I am here.
I am here.
Just beginning to notice any sensations in the body.
And we're just noticing,
Allowing and coming back to our breath.
Allowing the breath to move naturally in and out of the body.
Just noticing the quality of the breath.
And the sensation of it moving in and out.
Bringing your awareness to your heart space now.
Imagining that breath moving in and out of the heart chakra.
If it feels good,
You can place one hand over your heart space or two fingers.
Just continuing to breath in and out of the heart.
Noticing any sensations in the heart space in the centre of the chest.
Noticing and continuing to breath.
Now invoking a feeling of either gratitude,
Appreciation,
Caring or compassion.
Using that feeling and breathing it in and out of the heart.
And if you need to think of a person or a place or an event to really anchor that feeling,
To really elicit that feeling,
Feel free to do that.
And when you have the feeling,
Either gratitude,
Appreciation,
Caring or compassion,
Just continuing to breath that in and out of the heart space.
Noticing that sensation,
That feeling in and out.
Building that strong foundation for gratitude in the body.
Now if you're using one of those other emotions such as compassion or caring,
Moving into gratitude.
Illiciting that feeling of gratitude.
Breathing that gratitude in and out of the heart.
Again you can bring things to mind that help you to elicit or strengthen that experience of gratitude.
Continuing to breath that gratitude in and out of the heart.
And beginning to expand or flow that feeling out into your body.
Are there places that are more in need of nourishment or love?
Give them your gratitude.
Throw that gratitude to those places.
Take that gratitude to your legs and lower body.
Thanking your legs.
Thank you legs.
Thanking your hips.
Thank you hips.
Thanking your pelvis.
Thank you hips.
Taking that gratitude to your arms and hands.
And saying thank you.
For all the support,
The dexterity and the complex tasks that those arms and hands allow you to do,
To take action on,
To create.
Taking your gratitude to your belly and your digestive system.
Thanking your belly.
Thanking your digestive system.
For nourishment.
For centering.
For the support it gives to your entire body and being.
And if at any point you feel sadness or overwhelming emotions for parts of the body that are out of balance,
That's okay.
Acknowledge your emotion.
Find where it's sitting in the body.
What sensation is there?
Describe that to yourself.
Really holding yourself in the process of feeling that it's okay to feel that.
But also thanking your body for doing the best that it can right now.
Even if some things are out of balance,
Thanking your body.
And then allowing that gratitude to harmonize the body and being back towards balance.
Thank you body for all that you've done and all that you do and all that you share with me.
All those messages that come potentially through various discomforts.
But we are in this together and I thank you.
Moving your awareness to your spine,
Your ribs and your shoulders.
Bringing your gratitude to those places.
Gratitude for your spine,
Your ribs and your shoulders.
Gratitude for the structures that stabilize the body.
Thanking your spine,
Your ribs and your shoulders.
And taking your gratitude to your lungs and to your ability to move that breath in and out of your body.
Thank you lungs,
Thank you breath.
Gratitude to your heart,
Your whole vascular system and the life that moves through you in your blood.
Thank you heart,
Thank you veins and arteries and capillaries.
Thank you blood,
Thank you body for the miracle that you are.
Moving your gratitude to all the glands and organs that maintain that delicate natural order in the body.
Thank you,
Thank you,
Thank you for life.
And then moving that gratitude to your head and to your brain and to those sensory organs,
The eyes,
The mouth and the nose.
Thank you for consciousness,
Thank you for sensation.
I experience my interpretation of this life.
Thank you.
Breathing that gratitude to your whole body,
Filling your whole body with gratitude.
And if you need to build it again,
Returning to your heart,
Breathing that gratitude in and out of the heart,
Eliciting that feeling,
Building it,
Building it.
And sending it out to the body.
Thank you body,
Thank you body,
I love you.
And you can finish the meditation here or you can sit in this space with that feeling and just sink in.
Thank you.
And Last warning.
You you you you you you you you you you you you you you you you you
