Welcome to day four.
Today we are practicing a meditation to cultivate gratitude.
When you are ready,
Please find a comfortable position.
Gently closing the eyes or keeping a fixed gaze at the edge of your nose.
Start by taking several slow,
Long,
Deep breaths in through the nose and out through the mouth.
Let the jaw be soft,
Throat relaxed,
Breathing in and out.
Begin to think about something in your life you are very grateful for.
Think about where you feel that sensation of gratitude in your body.
Give gratitude a chance to come up naturally.
And when it comes up,
Let yourself sink into the feeling.
Surrender to it.
Notice how it feels in your body,
How your energy feels.
And if it doesn't come up,
That's okay.
You don't need to try to make yourself feel it.
Just surrender to the heart and not the head.
So let's take a moment to reflect on all the aspects of your life that you might be grateful for.
Firstly,
Bring your awareness to your breath as you inhale and as you exhale.
And the fact that each of these breaths gives you life.
Then be aware of your heart beating,
Pulsing,
Filling with love,
Compassion,
Peace,
And flowing those sensations,
Those feelings back out.
Bring your awareness to your eyes that you can see colors,
Faces,
Smiles,
Nature,
The sunrise,
The sunset,
A rainbow,
The moon,
The stars,
And even yourself in the mirror.
Bring your awareness to your ears,
The beam in sound,
Music,
Laughter,
The voices of those you love,
The silence,
The beautiful sounds of life all around you.
Bring your awareness to your nose that smells the ocean breeze,
The aroma of sweet lavender,
The flowers,
The trees,
Newly cut grass,
The wafting smells that come from the kitchen,
Cupcakes in the oven.
Bring your awareness to your lips and mouth that taste and savor and nourish,
Kiss,
Speak,
Whisper and sing.
Bring your awareness to your hands that hold and touch and caress,
That open and close,
Applaud and squeeze,
The arms and shoulders that carry and hug and lift and stretch.
Our feet,
Our toes,
The gift to wiggle them,
Transport you,
Walk,
Run,
Dangle,
Dance,
Kick,
Fold,
Leap,
And point.
What about your tears,
Your sorrows,
And the strength that you seem to be able to muster to make it through each day?
Bring your awareness to your abundance,
Your expansion,
Your evolution,
Your perspective shifts,
The affluence and flow and empathy and love and light and your ability to see growth and potential in every moment.
Now just breathe and feel more grace and ease.
Experience the warmth,
Love,
And compassion bring to your heart.
Drift your awareness into nurturing relationships in your life,
The new ones and the older ones.
Material things that came to you unexpectedly,
Things that flow to you with great effort and commitment,
Hard work.
Think of love in your life and your connection to those things that are sweet and loving,
Honorable and just feel right.
And we no longer take life for granted.
We become grateful for everything that we have.
Just breathe and let this flow.
If you have more time to spend here,
Simply breathing,
Being with your body,
Your mind,
If and when you are ready,
Begin to flutter the eyes open,
Taking as much time as you need here to come up,
To come out from your meditation practice.
I thank you so much for allowing me this honor,
This privilege to guide you,
Wishing you a wonderful rest of your day.
And I'll see you here in our sit tomorrow for day five.
Rest easy my friends.
