Hi,
I'm Colleen Fletcher.
During this session,
We will practice a heartwarming technique designed to bring about gratitude and a deep heartfelt connection with yourself.
One that you can fall back on when you need an internal boost of feeling good and amazing about everything about you.
You to now become comfortable sitting on a chair or on a meditation cushion on the floor,
Ensuring that your spine is upright with your head resting comfortably and balanced on top of your spine.
Also ensuring that you have layerable clothing if your body temperature changes with your meditation.
This meditation is about self-gratitude,
Self-love,
And self-kindness.
Now that you are comfortable,
Take a breath and inhale and exhale and another inhale deeply,
Yet very comfortably,
And exhale fully,
Again very comfortably and deeply.
Compounding with the deep soothing breaths that we have just taken,
I would like to very quickly start our very first meditation.
This is a very quick,
Easy,
Letting go of the outside world.
Go ahead and close your eyes and any stressors or thoughts that you have,
Just allow them to quickly,
Easily fade away,
Continuing to breathe in and breathe out.
A deep breath in and a breath out,
And this time slowly opening your eyes.
Knowing that you have just connected in more deeply with yourself and also just letting go of everything in that outside world.
I love the way that feels of becoming more grounded into this moment,
To be mindful of the space that you're in,
How your body feels.
And as I mentioned,
This meditation is about self-gratitude,
Self-care,
And self-love,
And personal all over well-being.
We'll connect further with a soothing,
Calming aspect of ourselves right now.
So again,
Ensuring that your body is very comfortable.
Maybe it's time to put on your blanket or light jacket,
Just so that your body temperature is regulated that way.
So I invite you to close your eyes again,
Taking another deep breath all the way into your low back and belly,
Releasing any tension that's in your head or neck.
And if you have not done so already,
Allowing your eyes to close and releasing all tension and strain in your shoulders and back,
Feeling waves of gentle,
Calm traveling out of your head.
Calm travels down your spine.
With each breath you take,
Those waves of calm travel further down your spine,
Down your body,
Your arms,
Hands,
And fingers to be soft,
Filled with a sense of ease.
Connecting deeper with your breath through your inhalations and your exhalations.
Simply follow them.
Follow your inhalation and exhalation.
Bring your low back and belly to release any tensions they might have.
Just feel them be soft as those waves of calm travel down your abdomen,
In your spine,
Down into your hips,
Releasing any stiffness in your hips.
Now in your knees,
Continuing to release,
Flowing calmly down into your ankles,
Feet,
And toes.
Taking another breath,
Feeling that travel through your entire body.
Your entire body is now gentle and filled with ease.
Your mind is at peace and your breath is comfortable.
Now gently and easily bring to mind the most important and loving things about yourself.
Do this gently with care.
Maybe it's your hair.
Maybe it is your kindness.
Maybe it's the way you interact with animals,
Or the way that you raised your kids.
This kindness you have is about yourself.
It's about you,
How you feel about yourself.
Take a few moments if you need to and really envision how this makes you feel,
How this makes your body feel.
Continuing to allow these feelings of happiness and good and connection.
Everything that you have that's positive about yourself,
Just allow these thoughts and feelings to radiate through your entire body.
Continuing to feel the gratitude that you have growing and becoming brighter within you.
You might notice that bright,
That bright growing feeling starting in your belly or in your heart.
Whenever you notice that,
Feel it expand about yourself.
It's like this light of comfortable that you feel one place and then with each breath you take and with each beating of your heart that it radiates further,
Further within your body.
Now feel it as it's moving through your entire body.
Maybe now it's going down your arms,
Into your fingertips and then flowing from your hands,
Travels down your spine and into your abdomen,
Filling you with support and warmth and love.
This love is about you.
It's how you feel about yourself.
Now this bright glowing of gratitude that is emanating from your heart,
The main place where you're feeling it,
Bring to mind even more wonderful things about yourself.
Continuing to see this feeling shining brightly from you.
Breathing in and breathing out.
Breathing in and breathing out.
Now with this soothing kindness,
This peace that you have about yourself,
This positive peace,
Let it continue to grow and to be with you.
I'd like you to reach out very,
Very gently to one piece of something that possibly you don't like as much about yourself.
They're not quite so wonderful bits.
Just find a gentle,
Easy one to start with.
Possibly right now you have a lot of anxiety,
A lot of anxiety a pain in your elbow.
You know that is one of those things that you're not quite so fond of.
So let's work with the pain in your elbow if that's what you have.
Or maybe it's an emotional feeling of quite so feeling confident with work.
Whatever that feeling is for you,
Just go gently and touch it just momentarily.
Continuing to work with,
To be with your breath.
That inhalation and that exhalation.
Maybe there are some distracting thoughts or memories that have come up with this experience and that's okay.
Whatever comes up,
Whether it's that you yelled at your kids or maybe there's some deep pains from your childhood.
Possibly you're not happy with your weight.
Whatever it is,
This is your journey and right now you are very,
Very safe.
Just acknowledge whatever these feelings are or the memories are and how they come up and where they are in your body.
Let them to have a moment with you.
Anything is uncomfortable and just bring yourself back to your breath.
You're safe.
Breathing in and breathing out.
Now these parts of yourself that you haven't been quite so happy with,
Bring them into the brightness of your heart or your belly.
Wherever you have that feeling of the positive of you.
Now it's that powerfully comfortable gratitude that you have already established that is radiating from your being.
Pull the not quite so happy bits into that.
The wellspring from your heart.
It warms and melts all unhappy,
Uncomfortable feelings.
Continues to shower them with gratitude.
Acknowledge them,
The unhappy bits and take a few deep cleansing breaths,
Feeling the glow of gratitude as the two emerge.
Anything that does not serve this experience,
Remember that there is no room for judgment,
Grudges or holding on to the past.
There's only acceptance,
A beautiful,
Bright,
Heartfelt love for yourself.
You are right here,
Right now,
Safely embraced in this moment.
Light of gratitude shine brightly within your heart,
Within the internal being you have.
Think of all of the happiness,
The wonderful lessons you have learned and the experiences you have.
Continuing to merge the two as the gratitude and love radiates all aspects of your being.
All aspects of your being.
They come to a dance.
They come to a dance of happiness within you.
Continuing with your breath to inhale and exhale,
Deeply feeling your love and gratitude.
Encouraging the glow that you have within.
That loving glow flow from your heart to the rest of your body.
As you continue to enjoy this moment of true connection,
Watching this light spread from deep within you to the rest of your surroundings.
Let this feeling expand your ring of gratitude into your entire being,
Into your day of today and your day of tomorrow.
As you are deeply filled with a loving self-gratitude,
This is the time to offer thanks for all parts of you.
Breathing in and breathing out,
Allowing the light within your inner being to be surrounded with and filled with a circle of only unconditional love and self-appreciation.
Gently allowing this scene to fade and bring yourself back into your body.
The right here,
The right now,
The physicalness of that.
With your next few breaths,
Continuing to connect more deeply with your body.
Allowing that scene to fade.
Breathing in and breathing out.
Continuing to breathe in gratitude.
Deepening your breath slowly and gently.
Allowing your eyes to open.
Smiling,
Stretching and moving your body.
Continuing to feel that gratitude flowing within you.
Being with yourself peacefully,
Easily,
No judgments,
Just a connection.
Connection,
Deep appreciation of love.
Now returning to your day of today.
Appreciated,
Loved,
Very grateful for every connection in your life.
Thank you for being here with me.
Thank you.
Thank you.
Thank you.
