Hello,
And welcome to another meditation.
This is Carl Zen,
And today we are going to do the grassroot meditation for a new day.
Let's begin.
The ideal time to do this meditation is after you wake up.
So firstly,
Make sure you are out of your sleep state and that you are awake.
But before your mind fully wakes up this morning,
Let's create a positive space within it.
Try sitting down to keep you from falling asleep again.
Adjust yourself to a comfortable position and take a very deep breath.
Inhaling slowly,
And exhaling slowly,
Clearing your mind of any worries from yesterday.
Clearing your mind of any stress about the future.
Start this new day from the scratch with harmony and gratitude.
Gently place your hands on your belly area and inhale,
Bringing the air to this area of your body.
Doing the diaphragmatic breathing.
Align with the intention to start today with gratitude.
Feel the invigorating flow of energy under your hands.
It will spread throughout your body.
Keep holding your hands gently on your belly.
Your vital energy and visualize the sun,
Beautiful,
Strong,
And warm.
Lighten up this new day.
See the sun touching everything it reaches.
Free your mind now to visualize beautiful landscapes and scenarios.
The ocean,
The hills,
The grass,
And also your skin.
Feel the sun touching your body.
Warming up and waking up your body,
Even if you are not in the sun right now,
Imagine.
Hear the sounds of the beginning of this new day.
Hear the birds singing,
The wind.
Visualize the flowers opening up and bending towards the sunlight.
Now gently tilt your head up slightly.
Just like the flowers,
Letting yourself to be touched by every glow of sunlight.
Feel the sun invigorating every part of your body.
Feel the sun lighten up your mind and bring your sun thoughts to you.
Feel the sun lightening up all the thoughts that no longer belong in your mind.
Those thoughts that no longer make sense of who you really are.
And as relaxed more and more,
Repeat some positive affirmations to start the day in the right way.
So now repeat with me out loud if you can or just in your mind.
I am grateful for this day.
I am grateful for this day.
I am grateful for this day.
At the little of emotion the words truly feeling the gratitude flow through them.
Don't worry about your day,
Let go of the anticipation and simply express your thanks for waking up.
Repeat once more with emotion now.
I am grateful for this day.
Offer your gratitude to the sun.
I am grateful for this day.
I am grateful for this day.
Feel the gratitude flow through you as you breathe easily and enjoy this wonderful moment of pure appreciation.
And keep repeating with me the following sentences.
I'm grateful for my body.
And as you repeat,
Feel the gratitude flowing through every part of your body.
Observe the sensations that arise in your body.
I am grateful for my body.
I am grateful for my body.
Feel the energy of gratitude flowing through every cell in your body.
And keep repeating.
I am grateful for my body right now.
I'm grateful for my mind.
Express gratitude for your serene,
Unique and bright mind.
I'm grateful for my mind.
I am grateful for my mind.
Feel the appreciation going through your mind and keep repeating.
I am grateful for my mind.
Feel your mind calm and free from any stresses or worries.
And keep repeating slowly.
I'm grateful for everything I'm going to experience today.
I am grateful for everything I'm going to experience today.
I am grateful for everything I'm going to experience today.
Whether good or bad,
Every experience makes us who we are.
Receive the ups and downs equally,
Perceiving everything as a lesson and understanding the impermanent nature of all things.
And keep repeating.
I am grateful for everything I'm going to experience today.
Remembering that every experience is an opportunity for growth.
Keep gratitude on your mind.
I am grateful for everything I'm going to experience today.
Keep your mind very calm.
And now you're going to choose a new statement to repeat.
You're going to start with,
I am grateful and end with the words of your choice.
You don't need to think too much.
Be grateful for what comes to your mind first in a natural and fluid way.
So let's start.
I am grateful for and feel the energy of gratitude flowing through you as you repeat.
Align with your statement,
Your choice and repeat it a few times more.
I am grateful for.
I am grateful for.
I am grateful for.
And breathe deeply,
Letting the oxygen fill your entire body.
Breathing in and out deeply as you keep repeating your statement.
A state of full presence and appreciation.
And as you breathe,
Also be grateful for the oxygen that fills your entire being.
And that gives you life.
Be grateful for the oxygen you breathe.
And now,
Little by little,
You start coming back to here and now.
To the place where your physical body is.
And howling and next howling,
Slowly perceiving your body sensations.
Grouting to the sounds you have in this place right now.
And ask yourself,
How am I feeling right now?
Let the relief of calm and tranquility comes to you.
Slowly move your feet,
Your hands,
Your fingers,
Your toes.
Your arms and your legs.
Stretch your body.
To this small movement.
And in your moment,
After a very deep breath,
You slowly open your eyes.
And start your day fully filled with gratitude.
Namaste.
