Hello,
It's Pen here to guide you through a gratitude meditation.
A simple but powerful practice proven to increase our well-being and make us happier humans.
Find a comfortable seated position.
Let your body soften as you close your eyes or bring your gaze down to your lap or to the floor in front of you.
Breathe slowly and deeply in and out through the nose for a few breaths.
Releasing control of the breath,
Let your body return to breathing without effort.
Allow your attention to drift away and open up to the space in and around you.
As you settle in,
Notice,
Welcome and release any sounds and sensations that call your attention.
During this practice there will be short periods of silence for you to bring gratitude into your heart space and rest there with it in gentle awareness.
Be kind to yourself as you practice today.
Allow yourself to be open to any experience and when you find that your mind has wandered,
Gently guide it back without judgment,
Harshness or frustration.
I will sound a chime to invite you to begin the meditation and I will sound it again at the very end to draw the practice to a close.
Begin by softening any tension in your face.
A wee smile here often helps.
Allow your shoulders to drop,
Soften your belly and let your arms rest with your hands in your lap or on your knees.
Allow thoughts and feelings of stress and tension to fade away.
Bring your attention to the sensations of your breath as it enters and leaves your body.
Feel the cool air as you inhale,
Your chest rising,
Your belly expanding and notice the warm air as it leaves your nose as you exhale,
Your chest falling and your belly softening.
Enjoy the feeling of the body responding to the breath,
Rising and falling,
Expanding and contracting.
Give yourself one more deep breath and as you exhale allow your breathing to return to its natural rhythm and depth.
Settle your awareness on the area of your heart.
It's the center of love,
Compassion,
Empathy,
Forgiveness and generosity.
See,
Feel or imagine a golden ray of light that fills your heart area with warmth as you breathe in and out.
With your attention on your heart center,
Sense your connection to all beings,
People,
Animals,
Even plants and trees,
Those around you and those far away.
Allow your awareness to cross oceans and continents,
Inviting a sense of gratitude for your place in all of creation.
Bring your attention to the elements of air,
Space,
Earth,
Water and fire.
Bring gratitude into your heart for the air you breathe,
The water that keeps you hydrated and clean,
The feeling of green grass,
Golden sand,
Brown earth or white snow beneath your feet,
The fire that brings warmth,
Light and comfort and the space occupied by and surrounding your physical being for the sun,
The moon and the stars.
Rest gently here in the awareness of your place on this beautiful planet.
Remember if your attention starts to wander,
Gently allow it to drift back to your heart space and to that golden light.
Welcome a feeling of gratitude for your beating heart,
Your breathing lungs,
Your digestive system,
Muscles,
Bones,
Joints and connective tissue.
Perhaps you're grateful for your ability to taste delightful things,
Smell sweetness,
See the beauty around you,
Reach out and touch your loved ones and hear melodies of nature or music.
Rest gently here in the awareness of the miracle that is your body.
Think back to the last thing you ate,
Spend a moment in gratitude for all those involved in bringing it to your plate,
The hands that touched it as it was sewn,
Grown,
Picked,
Packed,
Shipped,
Stocked,
Scanned,
Cooked and placed in front of you.
Rest gently here in the awareness of the gifts of this planet that provide food and nourishment for your body and soul.
You can bring your attention now to people who truly nourish you and how they bless you or have blessed you with their presence.
As you breathe keep your attention on your heart center.
Imagine the presence of someone you love,
Maybe a human or an animal companion.
Feel the love you have for them,
Feel the love they have for you.
Know that you are this love.
Now tap into your most gentle nature,
The softest,
Kindest,
Most peaceful side of you.
Breathe in and imagine you're breathing in love and as you exhale you're giving it away to everyone and everything around you.
Now allow your love to grow,
To expand and include all your friends and family,
Those in your neighborhood,
Your community far and near and all beings everywhere.
Imagine your love travels the world and embraces all the creatures that share this planet with you.
Let each exhalation gently coax your heart to open like a flower unfolding its petals.
Appreciate the beauty,
Harmony and diversity of all life on this planet,
Exploring your compassion for all beings.
Rest here in a gentle appreciation for your own life.
Know yourself as a kind,
Generous,
Loving human being worthy of giving and receiving love.
Now bring to mind and heart more for which you are truly grateful.
For the next two or three minutes include whatever comes to your heart and mind or simply bask in the sensation that feeling grateful creates in your body.
You may wish to silently repeat the words thank you,
Thank you.
I'll keep a track of the time as you allow your awareness to rest on the gratitude filling and warming your heart center.
Now bring your attention back to your breathing,
Noticing the breath as it enters and leaves the body.
Keeping your eyes closed,
Take your time coming out of this meditation.
Give yourself some deeper breaths.
You may wish to stretch your body out into the space around you.
When you're ready,
Slowly open your eyes or bring your gaze up.
Carry this feeling of gratitude,
Peace,
Love and relaxation with you throughout your day.
Thank you for choosing to practice with me.
Until next time,
Goodbye.
