Welcome,
Beautiful soul.
I am Paul and I'm so grateful that you've chosen me to be your guide today.
We often find ourselves focusing on the negative aspects of our lives.
Maybe wishing we'd made different choices,
Looking enviously at the lives of others,
Or just feeling generally hard done by.
When we focus on the negative side of things,
We attract negativity into our lives.
But what if we do the opposite?
What if we allow our minds to focus on the positive?
By stopping even just for a few moments and picturing what we're grateful for in our lives,
Our energy is lifted and we begin to attract positivity.
It's the law of attraction.
Positivity attracts positivity.
In this meditation,
We will take some time to focus our thoughts on things in our lives that we feel truly grateful for.
So take a moment to make yourself comfortable.
Relax your body,
Letting it sink a little into the surface that you're sitting or lying on.
Allow your hands to rest gently in your lap and then slowly close your eyes.
Close your eyes.
Start by taking a long,
Deep breath in through your nose.
And then slowly breathe out.
Take another long,
Slow,
Deep breath in through your nose.
And breathe out.
As you continue to breathe,
Allow your body to relax.
Soften your brow,
Relax your eyes,
And feel the weight of your head on your shoulders.
Allow your shoulders to drop and feel the relaxation move into your chest,
Your arms,
And right out to your fingertips.
Relax your belly,
Your hips and your legs,
And feel the relaxation reach the tips of your toes.
Now focus gently on your breath.
As you breathe in,
Notice the coolness of the air as it enters your nostrils.
Imagine yourself breathing calm and peace into your body,
Preparing you for this meditation.
As you breathe out,
Notice how your body softens and relaxes a little.
Imagine that all of the stresses and tension from your day are being released as you breathe out.
Thoughts will enter your mind,
And that's okay.
Our intention is not to clear our minds completely.
But as thoughts enter,
Notice them,
But don't attach to them.
Allow them to pass,
And then gently turn your attention back to your breath.
Continue to breathe like this,
Breathing in calm,
Breathing out tension.
On your next breath in,
Pause for a few seconds at the top of the breath.
Notice the sensation of this pause throughout your body.
Notice the silence.
Imagine that for just these few seconds,
Everything around you has stopped.
And then slowly breathe out.
And just continue to breathe like this.
Breathe in,
Hold and notice the sensation of the pause,
And then breathe out.
And now breathe normally,
But making your breath as small as you can.
Notice the gentle rise and fall of your chest and belly as you breathe.
And bring your attention gently to your heart center.
This is your emotional center,
Where love and gratitude are born.
It may help you to focus by just placing one hand on your chest,
Over your heart.
Notice how your heart center feels right now.
It may feel a little tense,
A little constricted from the events of the day or the things that are happening in your life right now.
Or you may feel nothing at all,
And that's okay.
Just notice.
And imagine a small ball of bright white light gently pulsing in your chest as you breathe,
Softly in and out.
I want you to bring to mind a specific person in your life that you are grateful for.
It can be anyone,
A family member,
A friend,
A colleague,
Or anyone that you've met.
Picture that person clearly in your mind,
And allow yourself to think about what they do for you that you're so grateful for.
Smile as you think for a few moments of how your life is better because of what this person does for you.
Focusing on the ball of white light in your heart center,
Imagine yourself sending this light out of your chest as gratitude to this beautiful soul that has made such a difference to your life.
Now think about your five senses.
Think about how it feels to touch,
To taste,
To smell,
To see,
To hear.
And then allow yourself to focus on just one of these senses,
The one that right now you feel most grateful for.
And think of all of the beautiful things that this one sense brings into your life.
Imagine how this one sense is bigger and brighter than ever,
And smile as you think about how that feels.
And focusing on the ball of white light in your heart center,
Imagine yourself sending this light as gratitude directly to this sense that has made such a difference to your life.
I want you to think now about a transformational moment in your life.
This can be anything big or small,
But just something that has had a lasting positive impact on your life.
Think of all of the good things that have happened in your life as a result of that moment,
And think how differently you feel because of it.
And focusing on the ball of white light in your heart center,
Imagine yourself sending this light as gratitude out into the universe,
Saying thank you for bringing that moment into your life.
Now as the music continues,
Just allow yourself to think of anything that has happened in your life.
Now as the music continues,
Just allow yourself to think of anything else that you feel grateful for right now.
And smile,
A great big beaming smile as you picture them in your mind.
And imagine the beautiful white light bursting from your chest in blissful gratitude for everything that you think of.
Now as the music continues,
Just allow yourself to think of anything that has happened in your life.
And imagine the beautiful white light bursting from your chest in blissful gratitude for everything that you think of.
And imagine the beautiful white light bursting from your chest in blissful gratitude for everything that you think of.
And now gently bring your focus back to your heart center.
Let the white light shrink down until it is just filling your chest and gently pulsing with your breath.
Notice now how your heart feels.
It may feel lighter,
Softer,
Happier,
Or it may not feel different at all,
And that's okay.
Gently bring your hands together in prayer over your heart center with your thumbs touching your chest.
And give thanks to the universe for all of the positivity in your life.
Notice the weight of your body once more on your chair and feel how your feet are connected to the earth.
Take three more slow,
Deep breaths in and out.
And then when you're ready,
Open your eyes.
Namaste.
