Good morning my sweet friends.
My name is Kari.
Let's meditate together.
Please close down your eyes.
Get comfortable and you're seated.
Position.
For your meditation.
Straighten your spine.
Relax your hands down on your knees or on your lap.
If you put your hands down facing the ground,
Then maybe you need a little bit of grounding.
Some earth connection today.
And if your palms are facing up to the sky.
Then you're open to receive spirit.
Higher wisdom.
Feel them both out and see which feels good for you today.
For this meditation.
We're going to meditate on gratitude.
Prime our vessels.
Let's get ourselves into the right spot mentally and physically so that we can do that.
Starting with your breath.
The breath is fast.
It's your best friend.
It's the anchor.
Whenever you meditate.
That part that you can go back to to find some balance and stability.
So always starting with your breath.
Creating a nice even pace.
With your breath.
Slow it down.
You normally breathe,
Like slow it a little bit more down.
Make your breath deeper.
Start to feel as your breath goes deeper into your body.
Notice your tummy will expand a bit more.
Feels like a little bit more work.
When you go deeper with your breath.
We just want to expand the channels at first.
Bringing in that space into your body.
So nice and deep all the way down to your abdomen.
And then as you breathe out,
Make sure that you completely empty your breath.
And that way you're cleaning out all the stagnant.
Energy inside of your body.
We're bringing in new energy.
Inhale bringing new energy in,
The outhale letting go of anything old and stagnant.
Maybe.
From the night before.
Maybe from something that happened in your day so far.
And when you feel like you've created some space and it feels like a new energy is inside of your body,
A little bit more clearing,
Then relax your breath a bit more.
You don't have to breathe so deep.
You know,
I have to make so much effort.
Make it so your breath is almost.
Invisible so to speak it's just soft and slow and in the background.
And then put your focus and attention deep into your heart space.
So go down into your chest.
Feel the center of your chest,
That cavity,
That space right there,
Just kind of check in with it.
Feel what it feels like.
Also pay attention to your physical heart on the left there.
Pull your attention over to the left and just feel.
The weight of your heart,
The presence of your heart.
If you hold your breath.
You can feel it pulse.
You can feel it beat.
Just a reminder of the life force there in your body.
And then pull yourself back into the center of your chest.
We want to create a warm.
A soft pillow.
A place of comfort.
Something that feels peaceful.
Inside this space.
And the way that we do that is to allow our memory to start to journey.
What I'd like you to do is without putting any weight on it,
Any pressure.
Think about something in your past,
It could be yesterday,
It could be when you were a Think about something in your past that made you super happy.
Super happy.
A moment.
An event.
Your mind will shuffle as if it's rifling through different files.
It might pop into one memory very quickly and then pop into another memory very quickly.
Allow it to do that.
But then let it settle.
Online.
Which it will,
It'll settle on a memory for you and then it'll start to make that memory more clear.
Maybe it was a birthday party.
Maybe it was when you gave birth.
Maybe it was a moment when you first connected with your lover.
Whatever it is.
Just let your mind go to it.
And then.
.
.
Examine it.
Let the memory start to play in your mind like it's a movie in front of your inner sight.
Start to see what you were wearing.
Notice the room,
The space,
The place where you were at.
If it's applicable,
Feel the earth beneath your feet.
Like really put yourself in that space again.
Put yourself in that memory.
That made you laugh or giggle or cry with happiness.
And let it start to just infuse in your body.
The more you think about it,
The more you get the tingles,
The more you get the warm,
Shiny smile that runs through your body.
The more you get that sensation of fullness.
But also lightness in your chest.
Feel it.
And then not so much about the memory,
But more about the feeling.
Really dive into the sensations in your body.
Maybe you feel a tightness in your throat,
Like you're all verklempt.
Maybe there's a swelling and an opening,
Like your chest is opening up your ribcage.
Maybe you feel something in your abdomen.
Stir in the pot of your memory though,
So that you're fueling the fire,
So to speak,
Of this really happy memory.
Get all the energy from it that you can and let it Replay.
In your body.
There's a soft smile on your face.
There's an internal smile going on.
That warm,
Tender feeling that you get across your shoulders.
This is happiness,
Right?
But at the same time,
I want you to start to think of how grateful,
How thankful you are that you can feel this,
That you had this experience.
That it's there in your memory like a sweet,
Sweet gem.
That you treasure.
And it's all yours and it's special and it's there and it's in you.
And it makes your heart swell,
And it makes your throat open,
And it makes you so happy to be alive,
To be human,
To be in this body.
To be having experiences just like that.
Like this.
If you need to,
Let your mind wander.
Let your mind bring in another juicy happy memory.
Use it to stoke the fire of what's happening inside of your chest.
Making your heart swell.
And this is jazz.
Recreating joy inside of your body.
And as you recreate the joy inside of your body,
Layer it with the acknowledgement that you have gratitude for it.
The gratitude feels the same as the joy.
It's warm.
It's peaceful.
It tingles in your body,
Down your arms,
Down your back.
Maybe it makes the little hairs on your arms stand up.
This super,
Super happy moment that you're drawing the energy from in your mind.
Can you feel it buzzing?
Can you feel the happiness and the joy present inside?
Now start to really,
Really think about how thankful you are.
Wow!
Like,
I'm so grateful that I get to feel this.
I'm so grateful that I remember this.
I'm grateful that my body.
.
.
Can experience these sensations so simple and pure and completely free,
Yet they feel warm and divine.
Priceless.
These feelings.
Are so priceless.
Let yourself feel lucky.
If you didn't have a mind and you didn't have a heart and you didn't have a body.
And a nervous system,
And a breath.
You wouldn't be experiencing this.
The joy running through your legs,
Running through your arms.
Making your heart swell like the Grinch.
Everything.
About it feels like a gift.
Think about it.
It's like an honor.
That you get to feel this in your body.
Use your intuition and if you feel like you need to just keep bringing happy memories,
Happy thoughts,
The sound of your child's giggle,
All it takes to make this sweet feeling Keep going in your body.
Do whatever you need to do.
You're very capable.
Of following your own intuition.
Let your mind take you to certain spaces.
Remind your mind it's on a journey to take you to the happy times.
And your mind will obey.
And then when you get another rush from a memory,
Another download from a memory,
Really enjoy it,
Like the tingly sensation.
That you get when you sneeze or the tingly sensation when you get when someone touches your skin.
Let yourself enjoy it.
Destroyed.
Again,
Remind yourself to layer it with gratitude.
This is gratitude.
This is what it feels like.
An explosion.
Of joy.
In your body.
And the gratitude that you feel from it is contagious.
Because you can feel this same feeling from Simply.
Looking it.
A nice flower.
Staring at the sky.
Staring at your baby's face.
If you really let yourself be in the moment,
You can get this feeling from the minutest that can make your heart swell like this.
That's what it's like to be alive,
To be a human being.
To be able to be grateful.
Take a nice,
Big,
Deep breath with me.
Breathe in through your nose,
All the way down into the base of your tummy,
And then exhale out of your mouth.
Ha!
You can do an audible sigh if it feels nice for you.
Let your shoulders drop on the exhale.
Really,
Really get into it.
Take a big,
Deep breath again with me.
Big,
Deep,
Deep,
Deep breath,
As deep as you can,
All the way down to your tummy.
Hold it for a few seconds and just feel that bubbling joy inside of your body.
On the complete stillness,
Feel it.
So yummy.
And then exhale out through your mouth with a sigh.
Bring your breath.
Bring your breath back to a normal place.
Normal rhythm.
You can slowly open your eyes.
Come back into your space.
And know that from now on you have a completely different recognition of what gratitude really is.
And you can take that with you.
Namaste,
My friends.
