Welcome to your loving kindness meditation for gratitude.
Over time,
Loving kindness meditation may be the gateway to creating insights that change our outlooks on ourselves and others.
We can increase our ability to feel empathy,
Compassion,
And gratitude.
You don't need anything today but an open mind and an open heart.
When you're ready,
Please find a comfortable seated position on the ground or on a cushion with your knees crossed.
I'd like you to gently close your eyes.
Now just take a deep inhale and exhale out.
We're going to let go of all thoughts and begin to just observe the inflow and outflow of our breath.
It is as comfortable as possible.
Relaxing your head,
Relaxing your shoulders and back,
Relaxing your arms and legs,
And connecting with the breath,
Following the inhales and exhales,
Listening to the breath,
Listening the breath.
Nice and easy,
Nice and slow now,
Slowing the breath even more.
And with your next long exhale,
Begin to disconnect from all outside sensations,
Releasing with intention of bringing your focus within,
Deeper within.
Now bring to mind 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 each of them in the eye and feel their presence here.
Now 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,
Feeling your fingers entwined with theirs and the warmth and softness of their skin.
Now imagine a bright glow of gratitude emanating from your heart as you bring to mind all of the ways 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 growing,
Becoming brighter and brighter with each piece of your heart.
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,
Filling those 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 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?
Be specific as you bring these precious memories to mind.
And once more,
Encourage the glow to flow from your heart to theirs,
Moving in and around you both,
Enveloping you with appreciation.
Continue to enjoy this divine moment of true connection.
Now imagine all of the people who are present,
Joining hands,
Forming a circle.
Watch the light 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,
Notice everyone who is present here,
The people who you hold dearly,
The ones who you may or may not take the time to appreciate as often as you'd like to.
Once again,
Notice everyone who is present here,
The people who you hold dearly,
The ones who you may or may not take the time to appreciate as often as you'd like to.
This is the time to offer your thanks.
If any distracting thoughts or memories come into this experience,
That's okay.
Acknowledge them and simply take a few deep and cleansing breaths,
Feeling the glow of gratitude becoming stronger,
Brighter,
Burning away anything that does not serve this experience.
Remember that there is no room for judgment,
Grudges or holding onto the past here.
There is only acceptance.
You are here in the now.
Embrace this moment.
Repeat deeply,
Allowing the light within your heart to glow and grow.
Spreading through the circle once more,
Feeling each heart beating as one,
Each breath taken as one.
Breathing into this circle only unconditional love and appreciation.
Breathing into this circle only unconditional love and appreciation.
It's time to release this visualization,
Letting go of the hands of your loved ones and seeing everyone in the circle release their hands as well.
Put your hands up to your heart in gratitude for this experience and thank each person in your circle for being here.
Now allow the scene to fade and bring yourself back into your body with your next few breaths.
Turn to your day feeling loved,
Appreciated and deeply grateful for every connection in your life.
Give your body a nice stretch,
Hands above your head and chest open.
Deep inhales as you allow your eyes to open.
Thank you for dedicating this time to go inward.
Have a beautiful rest of your day full of gratitude.
Keep growing and keep loving.
Namaste.
