Okay,
Okay,
Okay.
So.
.
.
Thank you so much for being with me today.
On this fine morning or afternoon,
Whatever it is for you.
Let's close down our eyes and shut out the rest of the world and start our practice.
Take a nice,
Big,
Deep breath.
You can either breathe in through your nose or in through your mouth,
Whichever feels good this morning.
Nice,
Big,
Deep breath all the way in.
Just to reset your energy,
Get yourself prepared for meditation.
And then when you're completely full to capacity.
Release,
Let go.
Let's do that again.
Nice big deep breath breathing all the way in in through your nose or your mouth,
Out through your mouth.
This big deep breath all the way up,
Up,
Up to the fullness.
And then exhale with a sigh.
Now let go of that and bring your breath to A soft,
Sweet place.
Something that feels good.
For you.
Nice and slow and calm.
But make sure it feels good for you.
And then once we've settled in with our breath.
Let's take all of our focus and attention into your heart space.
So your heart space is right there in the middle of your chest.
Feel the place first of all in the middle of your ribs like a small cave right there.
And then once you feel felt it and established where it is,
Allow yourself to start to breathe into that space specifically.
Acknowledge your physical heart towards the left.
You can feel the weight of it.
The presence of it in your chest cavity.
And then pull.
Your focus back into the centre.
And take your breaths in through your nose,
Down into the center of your chest.
Allow your breath to just touch that space.
And then breathe out through your nose.
Repetitive like waves.
Nice long slow deep breaths down into your heart space And while you're focusing on that with your mind and the presence of your awareness,
Check in at the same time,
So there's a duality going on.
Check in with the rest of your body and just make sure that you're pliable.
There's no tension.
So even though your spine is nice and straight.
Check in with your shoulders.
Make sure that they're soft and relaxed.
Feel all the tiny little muscles in your face.
And make sure that they're soft and relaxed.
Especially the space around your eyes and across your cheekbones.
Feel.
If the tongue is pushing up on the top of your mouth And if it feels okay for you,
Allow your tongue to relax.
Just settle into the base of your mouth.
Move it away from the top of your mouth.
Relaxing your jaw just a little bit more.
This is all happening in.
.
.
Background.
Of your awareness relaxing your sit bones etc.
But in the forefront,
Keep focusing.
As much as you can on breathing into the center of your chest.
Taking it a little bit deeper.
With your awareness.
What does this space inside of your body?
Feel like.
In this moment.
Unless you're used to actually feeling different parts inside of your body and really paying attention,
This feels a bit strange.
I don't really feel anything for some people.
And then some people are very acute to the feeling inside of their body.
But This is so that you can have more self-awareness of the energy and the sensations and the feelings inside of yourself.
Because gratitude.
Which is what our meditation is all about today.
Is definitely.
A feeling.
Along with the state of mind.
So if you can.
Clicking or snapping.
I could close now.
That feeling,
Then you'll have much more pleasure when it comes to your gratitude practice.
So what does your.
.
.
Chess the space between your ribs,
Your heart center,
What does it feel?
Like inside.
Try and let go of all the other sensations of your body.
Imagining in your mind that you're just kind of blurring them out.
And when you sit quiet.
And just be.
What is the sensations that you feel?
Does it feel like?
There's a weight.
On the outside of your chest,
Present that you can feel.
Almost like a pushing down feeling.
Maybe,
Maybe not.
When you go really deep into the center of your body.
Does it feel tight?
Or maybe it feels quite open.
You can tell the difference because when it feels tight,
In there.
It literally feels as if.
.
.
Your chest cavity has been squeezed a little bit.
Like when someone lays on you.
That's the sensation of tightness in there.
And then if it feels open.
You'll start to feel more of an awareness of the space moving out.
Around your ribs,
Your lungs,
Down into your tummy,
Up into your throat.
Your general feeling of your heart space will feel.
Bigger if it feels open.
And now that.
You're here in your present.
And you're listening and paying attention.
What does your heart space?
Tell you.
In this moment.
What is your heart?
Your heart space,
Your heart chakra.
Is representing your physical heart as well.
So they're both connected in this case.
What is your heart telling you?
If you could just be quiet and listen.
What are the words that you hear if you didn't try to manipulate the inner voice?
If you just went off exactly what it said without playing around with it or trying to correct it or change it.
Don't do any of that when you're listening to your inner voice,
When you're listening to your body.
Just go with whatever comes naturally.
What's your heart's voice saying?
Just pay attention to that because it could be connected to other things going on in your reality right now.
Going on in your body,
Like Eric,
For example,
And his migraine.
Whatever your heart center is saying here could be connected to other aspects of your health and your reality right now.
To pay attention.
Just so that you give it the acknowledgement that you're listening.
Super important that you listen.
And then shifting our focus.
Imagine that you're pulling your attention up into your mind,
This big giant air bubble.
And within that air bubble there's all of these thoughts and memories and conversations,
Beliefs.
Everything's in this big air bubble that is the representation of your mind.
Imagine that you're staring up into this big air balloon or air bubble up there above your head.
And you're looking in there and you're going to find something.
Where you have an appreciation of something that you already have.
Something that's good.
In your world.
It's beautiful in your world.
Whether it's very tiny or very big.
Go into your air balloon above your head.
In your visualization and imagine that you're plucking or just recognizing one of those things that you're already aware of that you have that is good.
Double down on that and start to allow yourself to really acknowledge that you already have it.
The presence of this good thing is there and within that you get a feeling of.
Relaxation.
You get a feeling of softening throughout your body,
As if to say,
I have this already.
This gives you a psychological.
Sense of safety.
You have this thing that makes you very happy.
I'm very,
Very grateful.
And once you can really see it in that air balloon and acknowledge it,
Maybe there's so much more than just one thing.
And if you're able to,
And you can feel all the other things there,
Then let them come into your mind.
Otherwise,
Just grab a hold of that one thing.
And once you've grabbed a hold of that one thing that you know you already have,
Imagine now that you're pulling that into your chest.
Cavity into your heart space.
You're coming back into the presence of your heart space.
And there in front of you is that beautiful thing that makes you feel grateful.
This big shining Think.
And when you have that thing there in your chest,
Allow yourself to feel.
And expansion.
Breathe.
Start to take.
Deeper.
Wider.
Breaths.
Feel more expansive.
Open.
Spacey.
And as you breathe in,
Imagine in your mind that you're ribs are actually parting slightly,
Opening up like slow creaky doors,
Allowing more of this feeling of gratitude.
Feeling of happiness and joy,
Safety.
A sense of ease and relaxation.
All from this one shiny object that's in your big air balloon that you recognize that is present already in your life.
And with that,
You are so grateful.
That warms.
See if you can feel it,
That warmth.
Slow burn that rush it's like a that's kind of contradicting each other but it's like a slow spreading burn but it also feels like a rush of heat starts to move up into your throat.
Up into your higher chest area across your shoulders.
If you really,
Really focus,
You can feel it moving down into your solar plexus.
It's like a feeling of Love.
Happiness,
Joy,
All the sweet things that we can feel.
When you really focus on gratitude.
You feel it in your throat.
Eric,
See if you can bring that feeling all the way up into your head space that place where maybe you've got some discomfort.
Imagine that warm,
Trickling Just moving up into your head and clearing out all of that uncomfortable feeling.
Replacing it with this sense of safety and ease.
Just a feeling of everything being good in the world.
And if anybody is listening and they have any aches or pains in other areas of their body,
Do the same.
Send that love into that space.
Send that gratitude vibration into that place in your body.
If you can catch it,
You might feel a soft smile on me inside.
You may even allow yourself to smile.
Physically.
On your face.
Just a gentle smile.
And as you do,
You'll notice your shoulders just soften and drop a little bit more.
You may feel like your whole chest area,
Your shoulders,
Your throat,
Your tummy.
The majority of your torso is buzzing.
Soft.
Humming like a buzzing tingling.
If you can feel it,
Good.
If not,
Don't worry,
It's there.
Is the presence of gratitude.
And right now,
As we feel this sweet,
Overall feeling in our bodies.
Let's encapsulate it.
Let's keep it with us.
No need to do anything more in your meditation.
Just bring in this sweet sensation back with you.
I'm going to count to three.
And when I do,
You can open your eyes and become present in your own home.
Wherever you're at.
1.
To 3.
Slowly opening your eyes.
Feeling that sensation.
That warms.
In the center of your chest.
And with that,
Just try and keep it with you for as long as you can.
Namaste,
My friends.
