Sit or lay down in a comfortable position.
Close your eyes.
Feel yourself relax.
Feel the tension in the muscles releasing.
Feel the skin of your scalp relaxing.
Relax your jaw.
Relax your tongue.
Relax your eyebrows.
Relax your forehead.
Allow your shoulders to drop down.
Release the tension from your forearms.
Allow your sit bones to sink into the earth,
Grounding you.
Let go of all the unnecessary heaviness you carry.
Let it go.
Let it go.
Let it go.
Now bring awareness to your breath.
As you take deep breaths,
The energy starts flowing down into your body,
From the head down to your toes and back into the universe.
Feel with every breath more and more energy cascading down through your head,
Your shoulders,
Down to your chest,
Down through the stomach,
Calming and soothing.
As you find yourself more and more relaxed,
Allow your breathing to become deeper and deeper until you feel at one with the rhythm of the universe.
Observe your chest rise and fall as you hear my voice softly in the background of your mind.
Today's object of meditation is gratitude.
Gratitude is a form of love.
Gratitude is an act of kindness which can warm any heart and place a smile on any face.
Gratitude is a virtue of the wise.
To be grateful is to be virtuous.
Be grateful for the air you breathe.
Be grateful for the music playing gently in the background.
Be grateful for this priceless gift,
Life,
A life we so many times take for granted.
Be grateful for nature,
The ancient trees,
The singing birds,
The blowing wind and the river that flows.
Without gratitude,
The world would lose its color.
Be grateful for your family,
Despite the differences between you.
Allow the silence of gratitude to bring you closer together.
Be grateful for the invisible source,
The invisible source of love that unites us all in a way we can feel.
Be grateful for the memories that shaped you.
Be grateful for the obstacles and painful lessons that allowed you to become the beautiful human you are at this very moment in time.
Be grateful for the transience of time,
The teacher of letting go.
Be grateful for all the animals in this kingdom who do not speak but teach us without words,
Only with their presence.
Be grateful for your ancestors who are no longer present in the physical form but reside within your heart and spirit.
Be grateful for the sun that shines and the moon that glows.
Be grateful for a simple moment.
Be grateful for another day on this earth.
Be grateful for simplicity so many times we do not see.
With your full attention,
Focus on gratitude,
Take your time to feel and embrace it.
Allow gratitude to rise to the surface of your heart.
For the next 10 minutes,
Focus on gratitude.
Focus on gratitude.
Focus on gratitude.
It is all there is.
It is all there is.
It is all there is.
It is all there is.
It is all there is.
It is all there is.
It is all there is.
It is all there is.
It is all there is.
It is all there is.
It is all there is.
It is all there is.
It is all there is.
It is all there is.
It is all there is.
It is all there is.
It is all there is.
It is all there is.
It is all there is.
It is all there is.
It is all there is.
It is all there is.
Wherever you are,
Wherever you are,
Always hold gratitude in your heart.
It is all there is.
Bring your awareness back to your breath.
Continue to breathe at your own pace,
Allowing each breath to come and go as it may,
Like waves in the ocean.
Become a silent observer as the air flows effortlessly through your weightless body.
Notice your lungs slowly fill with air when you breathe in and deflate when you breathe out.
Without any conscious effort to change your breathing,
Notice how your chest is rising and falling in complete harmony.
As you inhale and exhale,
Prana flows through every cell of your body.
Bring awareness back to your body.
Remain with your eyes closed.
Slowly move the toes of your left foot.
Slowly move the toes of your right foot.
Move both your feet.
Open your left hand as much as you can.
Feel each and every one of your fingers stretch.
Open your right hand as much as you can.
Feel each and every one of your fingers stretch.
Lengthen your spine.
Move your shoulders up and down.
Close both your hands and rotate your wrists.
Lift your hips from side to side.
In slow motion,
Move your neck up and down.
Remain with your eyes closed.
Place your hands together in the center of your chest on the heart chakra anahata.
Rub your hands together.
Place your hands over your closed eyes.
Open your eyes to the darkness.
With your hands together in unity,
Place them on the heart chakra anahata and gently bow your head.
Gratitude for joining this guided meditation.
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