Greetings.
This is Barbara.
Welcome to this morning gratitude meditation.
Let's begin by simply saying,
Thank you.
Thank you.
I am grateful for another day.
I am grateful for sight,
Smell,
Hearing,
Taste,
Touch,
And all of my senses.
This morning meditation is intended for you to start your day with gratitude and an intention to be fully engaged with your day,
Knowing you can manage whatever happens.
Settle into your place,
Whether you're seated or lying down.
Begin to connect with your body and feel your breath as you naturally breathe in and out.
Say thank you once again for this beautiful body that allows you to move around on planet earth.
Thank you,
Body.
Are you settled in yet?
Beautiful.
As you welcome a new day,
Bring a gentle smile to your face.
Place one hand in your heart space right in the center of your chest.
Place the other hand over your navel.
Notice your breathing and begin to consciously feel your breath as the air comes in through your nose and travels down your throat,
Your chest,
And all the way to your belly as you inhale and exhale.
Just breathe naturally,
Noticing and being fully aware of your breath as it travels down your nose and through your body.
In the morning,
Because we've been sleeping,
We want to release any stale air that may be lingering in our bodies.
For a few rounds,
You breathe in deeply and fully through the nose and exhale forcefully from the mouth to release any stale air from your lungs.
Let's release that stale air so we can bring in new,
Fresh air for this brand new day.
On your next in-breath,
Take a deep breath in through your nose and exhale with a long,
Loud,
Forceful breath like this.
Ready?
Let's go.
Breathe in and out.
Breathe in and out.
Breathe in and out.
Breathe in and out.
Last time.
Breathe in and out.
Very good.
We've released the stale air,
So let's bring in some new,
Fresh air so we can enjoy our day.
Now,
Bring your attention to your belly.
We'll do some deep abdominal breathing so you can bring in new,
Fresh air.
This is also called belly breathing.
This time,
Your in and out breaths will all be through the nose.
As you breathe in,
Slowly push your belly out as far as you can.
Hold for two seconds and slowly release your breath through your nose as your belly returns back toward the spine.
Let's begin.
Breathe in,
Pressing your belly out as far as you can.
Hold.
Two.
And now,
Slowly release your breath through your nose as your belly returns back toward the spine.
Once again,
Breathe in,
Pushing your belly out as far as you can.
Hold.
Two.
Release your breath through your nose as your belly returns back toward the spine.
Take a few more of these belly breaths on your own.
How do you feel?
Great job practicing with your breath today.
As we bring our practice to a close,
Let's end with a few life-affirming words.
Feel free to repeat after me or just listen.
In this moment,
All is well.
Today,
I am willing to create the life I desire to live.
I trust myself more than ever.
My heart is open.
It is safe for me to love.
I am loving.
I am loved.
I am lovable.
Today,
I speak kind and loving words to myself.
I am clear about the vision for my life.
I trust my higher power.
Helpful people are all around me.
I am grateful for another day.
Thank you.
Take a deep,
Full breath in through the nose and release with a loud sigh.
Give yourself a big hug for taking this time to start your day with gratitude and intention.
And go ahead,
Bring a smile to your face as well.
It was lovely practicing with you.
Until next time,
Keep breathing,
Practicing,
And being kind to yourself.
Be well.
