Hello everyone,
This is Gabriel Cristo and I'm so glad that you're here.
The session today is a combination of a relaxing breath workflow,
Followed by a gratitude and self-appreciation meditation.
The reason why I like to teach breath work before meditation is that it truly helps relaxing our minds much faster,
Making it easier to drop into the present moment.
We'll start our session with two rounds of 10 deep alkalining breaths.
This means in through the nose,
Feeling the belly all the way up to the chest and exhaling through the mouth.
This breath work practice will help you calm your mind and body and help open your heart to fully embrace the meditation.
Then we'll move into a gratitude meditation to feel it with love and appreciation for yourself and the abundance all around you.
So now let's get settled,
Get comfortable and let's take a deep breath together.
In through the nose,
Feeling the belly all the way up to the chest and exhaling through the mouth.
This is the breath we're going to use for the breath work today.
Let's begin in 3,
2 and 1.
In through your nose,
Out through your mouth.
Continue here in this pattern.
Alright,
Let's take one more inhale here,
All the way in through your nose and hold your breath at the top.
Keep holding your breath.
And let it out.
Hold your breath here for 30 seconds.
15 seconds remaining.
And now let's take a deep inhale in through the nose in 3,
2 and 1.
Hold it here for a few seconds.
And let it out.
Now let's begin round 2.
In 3,
2,
In through the nose,
Out through the mouth.
Continue here for a few more breaths.
Alright,
Let's take one more inhale here,
All the way in through your nose and hold your breath at the top.
Keep holding your breath.
Hold your breath here for 30 seconds.
15 seconds remaining.
And now let's take a deep inhale in through the nose in 3,
2 and 1.
Hold it here for a few seconds.
And let it out.
Great job.
Beautiful practice everyone.
Now let your breath return to normal.
In and out through your nose.
Gently close your eyes.
I invite you to bring to mind one thing you are truly grateful for.
It can be a person,
A moment,
Or a simple act of kindness you've witnessed.
See it clearly and let gratitude fill your chest,
Warming you up and spread through your entire body.
Now reflect on how far you've come,
The challenges you've faced,
The courage you've shown and the growth you've experienced in this lifetime.
You are here because of every experience that has shaped you,
Both the joyful and the challenging ones.
Just like a river flows,
Carving its path through obstacles,
We too are designed to grow and evolve through challenges.
I invite you now to bring your awareness to your body,
The home that has carried you through every one of these experiences.
Your feet,
Your heart,
Your eyes and your hands all working together to support you and bring your light to the world.
How can you show your body more appreciation for all that it does?
Feel immense gratitude for this vessel and for the unique purpose that has brought you here.
You are unique.
You are irreplaceable.
Your presence is a gift.
Take a deep breath in and as you exhale,
Let your gratitude expand beyond yourself,
Expand into your room,
Into your city,
Your country.
Let it touch everyone you love.
Let this light touch others and reflect back to you.
When you're ready,
Bring some gentle movements back into your body,
Into this room and give a warm hug,
A cozy one and say to yourself,
Thank you.
Saying thank you to yourself is one of the most powerful prayers you can say.
When you're ready,
Gently open your eyes and carry this gratitude with you into your life and into the lives of everyone you meet today.
My name is Gabriel Crystal and it was a pleasure to share this session with you.
