Hello and thank you so much for joining me today for this gratitude meditation.
We will be focusing on our heart center and the love and warmth that we carry around with us and we're gonna be sharing some of that with the rest of the world.
To start please come into a comfortable seated position.
Feet planted firmly on the ground or tucked under your knees in a comfortable meditating position.
Let your eyes close gently and start to pull your focus in,
Tuning out any sounds around you,
Letting any extra thoughts float by like clouds.
Bring your focus in and let yourself not be disturbed.
Feel your sitting bones root down beneath you,
Grounding you and connecting you with the earth and with everyone else who may be sitting and meditating at this very moment.
Rise up through the crown of your head letting your spine grow long,
Connecting you to the universe and the divine consciousness above us and all around us.
Begin an internal sweep of your body from head to toe,
Dispelling any extra tension that is sitting anywhere in your body,
Releasing any negative thoughts or feelings that are stored up and are not serving you in this moment.
Your feet and your ankles surrender beneath you,
Hands resting easy atop of your thighs,
Palms face up in an act of giving into the universe.
Shoulders relax down your spine,
The weight of the world sliding right off of you.
Feel your bottom jaw relax away from the top,
Tongue softening away from your teeth,
Resting on your lower palate.
Your chin slightly drops towards your chest,
Letting your spine elongate even more.
Eyebrows and forehead soften completely.
Once you have finished your internal sweep,
Letting go of extra tension inside of you,
Let your focus rest on your heart center.
See the light,
It is glowing.
Feel the warmth,
It is radiating inside you.
Start to open this place even more,
Seeing the light grow brighter,
Feeling the heat even warmer.
It's now time to send some of that light out,
Time to give some of that warmth,
To heat the hearts of others.
This is our practice of gratitude,
Giving thanks in the form of light and love to everything that has brought you here today.
To begin,
Send out some of that beautiful glowing light to your loved ones and family.
Picture them there in your mind,
Your significant other,
Children,
Parents,
Siblings,
Other close family members.
Your life certainly would not be so wonderful without them and you love them and are thankful for their place in your life.
Now send a little warmth out to friends,
The family you've gathered along the way,
To co-workers,
Acquaintances,
People you've met through your job,
Strangers you've met through passing who've shared a smile or a kind word.
Even the most minor interactions can leave a mark on our journey and on our life.
You love these people and you love and are thankful for their interaction and their spot along your journey.
Now send up some love to the Sun,
To the moon,
The sky,
The flowers and trees,
The beautiful earth we live on and to your higher power.
This life truly is amazing.
You love and are thankful for all of the resources that have been given to you for your life.
Now gather up a heaping heartful of warmth and gratitude and send it out to those who have hurt you or wronged you.
It's hard to admit but their place in your life has shaped you to who you are today.
Send out some warmth to all of those people in the world who are mean and selfish and cruel for their cold hearts need it the most.
And lastly send a huge burst of heat and love to yourself.
Thank yourself for being special,
For showing up right now doing the work,
Taking some time to show gratitude and cultivate love.
Bask in that warmth.
Feel it spread from head to toe.
You love and are grateful for this body,
This mind and this soul that carries you through life.
Slowly start to pull the light and the warmth back inside of you.
See it retreating back into your heart center.
Feel the warmth fading just a little bit as you pull it back inside,
Remembering that it is there for you anytime you wish to open your heart and use that love and warmth for others or yourself.
Slowly start to move your focus out,
Elongating your inhales and exhales,
Feeling the air on your skin.
Start to notice sounds and thoughts.
Bring your hands to rest atop one another on your heart center,
Pressing the palms into the center of your chest.
A final show of thanks and gratitude to yourself and the universe.
When you're ready,
Go ahead and gently flutter your eyes open,
Ready to be thankful to those you see around you.
Thank you so much for joining me for this meditation.
Namaste.
