Okay,
So wherever you are,
However you are,
Just bring your attention to your breath.
You don't need to focus,
You don't need to try,
Just bring your attention,
Just notice.
Notice the breath coming in,
The stop.
Notice the breath going out and the stop.
Just breathe through your nose,
Allow the breath to come in,
Allow the breath to come out.
Making a constant circle of life that we never have to think about,
But without which we cease to exist.
So just breathe.
Breath in,
The breath out,
Grateful that today we can breathe.
When we breathe in and out mindfully,
Conscious of it,
Feeling the breath,
We consider how it is that we do this constantly our whole life in this body.
And the breath comes in and the breath goes out.
And the question may be asked,
Is it I who's breathing or is my higher power breathing me?
So just focus on the breath in your nose.
When we move into mindfulness of the body,
When we become mindful of the body,
Aware of the body,
We become mindful and aware of our physicality and this helps clear the mind to mindfulness of the emotions.
We learn to spot when we're not okay and we learn to spot when we are okay.
So in order to get that clarity,
Having become mindful of the breath,
We now become mindful of our body.
So each place a call out on your body.
Just use your imagination.
Imagine the breath going into each of these places on your body as you breathe in and out.
And so we start with our toes.
You can wriggle them.
Just imagine them in your mind.
Imagine the breath coming into your toes.
And imagine the breath coming into your feet,
Your ankles,
Your lower legs,
Your knees,
Your thighs,
Your hips,
Your buttocks and conscious of your weight on the chair,
Your groin,
Breathing in,
Breathing out,
Your belly,
No judgement,
Just noticing your body,
Your ribs,
Your heart,
The upper chest,
Your attention to your lower back,
Your spine.
And your upper back.
Take a breath into your fingers and your hands and your forearms,
Into your upper arms,
Up into the shoulders,
Just letting go,
Just breathing into each space on your body.
Breathing into the back of your neck.
Breathing into your throat.
Breathing into your jaw,
Your chin,
Your lips,
Teeth,
Tongue.
Breathing into your ears and cheeks on your face,
Your physical nose.
Breathing into your eyes,
Breathing into your forehead,
Breathing in to the top of your head.
And just bring your attention slowly back to the breath in your nose.
And in this day of gratitude and visions,
We've heard a lot of talk about gratitude.
When we express gratitude and receive the same,
Our brain releases dopamine and serotonin,
The two crucial neurotransmitters responsible for our emotions,
And they make us feel good.
They enhance our mood immediately,
Making us feel happy from the inside.
By consciously practicing gratitude every day,
We can help these neural pathways to strengthen themselves and ultimately create a permanent,
Grateful,
And positive nature within ourselves.
But what do I have to be grateful for?
I am grateful.
I stay aware of my breath and try to conjure up this feeling of gratitude,
Remembering a moment as a child for which you are grateful,
Or as a teenager,
Or as an adult.
A moment,
An event,
Or a person that inspired this feeling of gratitude to rise up within you.
Just notice the feeling.
Sit with it.
Breathe into it.
Breathe into it slowly,
Deeply,
And naturally.
Notice where you feel it in your physical body.
Give yourself permission to explore it and play with it.
Give it a color,
Or a form,
Or a texture,
Or a sound,
Or a temperature.
Allow it to grow within you.
Allow it to expand within you.
Allow yourself to feel it in your whole body.
Feel the gratitude in all its wonder and all its splendor.
Grateful,
Grateful to be alive,
A human being on a rock orbiting a ball of fire in a minute corner of the galaxy,
Insignificant in relation to the size of the universe.
Yet here you are,
A walking,
Talking miracle of Creation.
I breathe.
I feel.
I taste.
I see.
I hear.
I smell.
I sense.
I'm grateful for the gift of my senses and all the joy and abundance that they bring me.
I'm grateful for my physical body,
My mobility,
The abundance of experiences I am gifted with,
Through each and every day.
I am grateful for my learning,
Openness,
Growth and healing.
I'm grateful for my relationships,
For the wonderful teaching I receive from all who contribute to my being me.
I am grateful for this day,
This place,
This community.
I am grateful for this journey,
For these steps,
For this abundance and all visions.
I am grateful for my past and for my future.
I'm grateful that I choose to live in the now,
Each day as it comes.
I'm grateful that I have this choice to make.
I'm grateful for the abundance of food and water in my life.
I am grateful for shelter.
I'm grateful that my needs are met.
I'm grateful that my wants are met.
Grateful for technology and for all the wonderful experiences and teachings it brings.
Grateful for Mother Nature,
Gaia,
Creation,
The Earth and all the blessings she bestows upon us.
Grateful for a higher power,
For guidance and self-love,
Self-acceptance,
Faith in myself,
Faith in this community and faith in the universe.
I'm grateful for the child that I was,
For the adult I have become and for the person I am becoming.
Grateful that despite feelings,
My life is moving in the right direction all the time.
Grateful that the road is not smooth,
Straight and featureless.
Grateful for those moments when I need support and grateful that I know that it's available.
I'm grateful for you here today in this meditation and I am grateful for me.
Just breathe through your nose.
I am grateful I have gratitude and abundance.
I am grateful I have gratitude and abundance.
I am grateful I have gratitude and abundance.
I am grateful I have gratitude and abundance.
And just breathe through your nose.
Breath in,
Breath out.
The circle of life that continues consciously or unconsciously.
Gently become aware of your surroundings.
Gently bring yourself back to your reality.
I thank you all.
