Begin to settle in to your space.
Sitting or lying down comfortably,
Bringing your eyes to a soft gaze,
A singular focal point,
Or if you're comfortable closing them all together.
Begin to bring your attention to the breath,
Focusing on your inhales and your exhales and maybe deepening the breath a little bit more with each and every inhale and elongating the breath bit by bit on each and every exhale.
Beginning to notice how the belly may expand as you inhale and deflate as you exhale.
Maybe the chest rises on that breath in and gently fall on the breath out.
We'll move to a gentle breathing exercise called the three,
Four,
Five breath.
We will inhale for a count of three,
Hold that breath for a count of four,
And exhale that breath over a count of five.
So on your next exhale,
Empty all the old stale air out of your lung and begin to inhale two,
Three,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
Five.
Inhale two,
Three,
Hold two,
Three,
Four.
Exhale two,
Three,
Four,
Five.
Inhale two,
Three,
Hold two,
Three,
Four.
Exhale two,
Three,
Four,
Five.
Inhale,
Hold,
Exhale.
Inhale,
Hold,
Exhale.
Inhale,
Hold,
Exhale.
Inhale,
Hold,
Exhale.
Beautiful.
Begin to turn back to the normal flow of breath in and out through the nose.
Long,
Deep breaths in,
Cleat,
Breaths out.
Continue to breathe.
Beautiful.
Begin to tune in and find something that you are grateful for.
Just one thing.
Maybe it's the sunshine,
Pet,
A delicious meal.
Whatever that first thing is to come to the mind's eye,
Begin to focus on it.
Noticing how it makes you feel when you bring all of your loving awareness to it.
Noticing how it enhances your life,
Brings a smile to the lips,
How it allows you to relax,
Peace.
As you continue to focus on this item,
Notice how that energy begins.
Gratitude is often like a sort of snowball effect.
As we begin to be grateful for one thing,
Other things,
We may be grateful for.
So begin to watch this item,
This person,
This thing,
Into a snowball.
Place that snowball at the top of an ice-capped mountain.
Gently,
When you're ready,
Push that snowball.
As that snowball of gratitude begins to roll and barrel down the hill,
Down the side of the mountain,
Notice what other things are collected into it that you are grateful for.
Watch this snowball grow and expand to any and everything that you have gratitude and deep appreciation for.
Continue to breathe,
Inhaling deeply through the nose,
Exhaling completely.
As your snowball continues to build momentum and grow larger,
Notice how you feel.
Notice where you feel it.
Maybe there are sensations in the body,
Thoughts or other images arising in the mind.
Simply,
There's no room for judgment,
No room for analysis.
Just noticing gratitude feels in the body.
Breathe in deeply through the nose,
Exhale through the nose.
Begin to say,
Either silently or aloud,
Thank you.
Thank you.
Thank you.
Thank you.
Absolutely beautiful.
Take another long,
Deep inhale,
Your largest inhale of the day,
And exhale.
Let it go.
You may begin to flutter your eyes open,
Anything that may have come up for you.
Thank you for meditating with Meditation Circle.
Inhale,
Exhale.
Take it easy.
