Hello and welcome to this gratitude meditation.
You can do this seated or laying down listening to what your body desires as you begin to settle in for your practice.
Taking some easy breaths into the body,
Breathing however your body wants to breathe.
It might feel good to fill your lungs to capacity and let out some sound or a sigh on the exhale.
Allowing the body to breathe and for you to begin to arrive right here,
Right now.
Letting go of what came before and what will come after and letting the sand begin to settle.
Softening the jaw,
The face,
The chest,
The belly,
Allowing the eyes to rest.
And letting your breath find a natural rhythm following that wave in your body.
Noticing the quality of your breath as you float on its rhythm.
And like a pebble dropping into water,
Allow your awareness to drop down to where you meet the earth.
Letting your body melt and soften down as the earth comes up to meet you.
Allowing yourself to be held to receive this support.
And beginning to open to the life of the body.
What physical sensations are here?
Perhaps temperature?
Maybe tingles or pressure or movement?
What's alive in your body?
Tracking sensations,
Slowing down,
Tuning in.
Connecting to the life that is right here,
Right now.
And gently arresting the miracle of your awareness on your heart space.
Maybe even placing your hands there,
Breathing into your heart.
Softening the front,
Breathing all the way into the back of your heart.
Plugging in,
Tuning in,
Connecting with yourself in this deep,
Intimate way right here,
Right now.
And noticing what sensations are here in your heart.
Breathing into your heart space as you connect.
I'm beginning to open your heart here to allow one thing or one person,
One being,
One moment that you are grateful for right now.
Allowing it to appear.
Beginning to breathe into this gratitude.
And noticing what is the sensations of this.
What is the felt sense of gratitude in your heart right now?
I'm beginning to breathe into those sensations,
Breathe into that gratitude,
Awakening it,
Igniting,
Turning up the volume,
Really printing this into the system.
Letting it fill you up.
And now opening to more things,
More moments and beings that you are grateful for.
Letting them flood into your heart as you awaken them with your breath and your awareness.
Really let yourself feel this gratitude,
Feel this energy,
Allowing it to expand and grow.
Breathing in this gratitude,
Receiving on the inhale this gift of life.
And on the exhale absorbing this gratitude as you give your contribution,
As you connect to your belonging.
Feeling your grateful heart,
Feeling the energy of this gratitude.
Maybe bowing your head,
Allowing this gratitude to expand and fill you all the way up.
I'm beginning to soften the body,
Letting this gratitude soak into your bones and absorb into your skin as you integrate this practice,
As you rest the body.
And coming back to this grateful heart at any time,
Remembering it is always and already available for you.
You
