Hello and welcome to your guided meditation.
In this session we will share gratitude and deep connection with others.
Please know that as we move through the session things may arise that try to hook your attention,
Emotions or old stories,
Even feelings in your body.
And just bring kind awareness as those things arise.
Kind attention without judgment and without pushing away.
You just notice and simply refocus your energy and attention on my words and your breath.
Go ahead and begin to get as comfortable as possible whether that's sitting or lying down.
Begin settling and letting go.
Relax your head.
Relax your shoulders and your back.
Relax your arms and your legs.
And let your eyes slowly close.
Now connect with the breath.
Simply following the inhales and the exhales,
Listening to the breath,
Feeling the breath.
Nice and easy.
Nice and slow.
Slowing the breaths even more.
With your next long exhale,
Begin to disconnect from all outside sensations,
Releasing with the intention of bringing your focus deep within.
Now bring your mind to the most important people in your life.
Your closest family members and friends.
Imagine each person appearing before you.
Notice each and every one.
Look them in the eyes and feel their presence here.
In your mind's eye,
See yourself reaching out to one of your loved ones and holding their hand in your own.
Make it real.
Feel your fingers entwined with theirs and the warmth and softness of their skin.
Imagine a bright glow of gratitude emanating from your heart as you bring to mind all of the ways that this person makes you feel loved.
What gifts does this person bring into your life?
In what ways does this loved one support you?
Feel the gratitude growing and glowing,
Becoming brighter and brighter with each beat of your hand.
And now feel this light moving from your chest all the way down your arms to your fingertips and then flowing from your hand to the hand of your loved one,
Moving all the way up their arm and to their beating heart,
Feeling it with gratitude and love.
Imagine the look of joy on your loved one's face as they accept this gift of gratitude.
See the warm glow shining brightly from within them,
Their heart beating in sync with your own.
Stay in stillness for a few moments,
Enjoying this heart to heart connection.
Now,
With your free hand,
Reach out to a treasured friend,
Once again feeling their hand in yours.
Feel the light of gratitude shine brightly within your heart as you think of all the happiness,
Lessons,
And experiences this person has brought into your life.
What is it that you appreciate most about this person?
And be specific as you bring these precious memories to mind.
And now,
Once more,
Encourage the glow to flow from your heart to theirs,
Moving in and around both of you,
Surrounding you with complete appreciation,
And continue to enjoy this divine moment of true connection.
Now,
Imagine all the people in your life joining hands,
Forming a circle.
Watch the light of gratitude and love spread from the hearts of the loved ones by your side to the next heart and the next,
Forming a ring of gratitude.
Once again,
You notice everyone,
All those you hold dearly,
And take this time to offer your thanks.
If any distracting thoughts or memories come about,
That's okay.
Acknowledge them and take a few deep cleansing breaths,
Feeling that glow of gratitude and love,
Becoming stronger,
Brighter,
Burning away anything that does not serve this experience.
Remember that there is no room for judgment here.
There is only acceptance.
You are here in the now and embrace this moment.
Breathe deeply,
Allowing the light within your heart to glow and to grow,
Spreading through the circle once more,
Feeling each heart beating as one and each breath taken in unison,
Allowing into the circle only unconditional love and appreciation.
It is time now to release the visualization,
Letting go of the hands of your loved ones and seeing everyone in your circle release their hands as well.
Hold your hands up to your heart in gratitude and thank each person in your circle for being present in your mind's eye.
Now allow the scene to fade and bring yourself back into your body with your next few breaths.
Deep inhales and slow,
Steady exhales.
One more deep inhale and slow and steady exhale.
Take your time as you gently blink your eyes open and focus on one thing in the room.
Continue deep breathing.
Maybe you give yourself a nice gentle stretch and as you begin to expand your awareness beyond that one item in the room,
Being able to see more and more around you.
Stretch your arms above your head and really open your chest.
Take a deep breath.
Exhale it out and return to your day feeling loved,
Appreciated and deeply grateful for every connection in your life.
Have a wonderful day my friends.
