Feeling Gratitude

A guided meditation to embody present awareness and connect with the heart. Through this practice, I invite you to cultivate love, interconnection with yourselves, others, and the earth, as well as a sense of gratitude in any and all situations.

Transcript

Hello and welcome to meditation.

I invite you to close your eyes or just find a soft gaze in front of you and just connect with the rhythm of your body,

The state of your body at this moment,

And also the state of your mind.

Just as a check-in,

There's nothing to be changed or judged just as,

Okay so where I'm at right now,

How is it my my that my body and my mind are experiencing this present moment.

So I'll ring the bell for us to start in our practice and I'll also ring the bell at the end.

So again just connecting with just your heart,

The area of your heart in the center of your chest where we process all our emotions and breathing in into this area,

Inviting the air to come and expand and to relax down as it leaves the body.

Just flowing with the breath and connecting with this area of your body,

Your heart space.

Just curiously noticing what's present,

What can you feel and sometimes you just feel numb,

Sometimes you feel acute pain,

Sometimes you feel just expensiveness.

There's no right or wrong.

You're just connecting with your heart and allowing the heart to to be here,

To be listened to and if at any moment it becomes overwhelming,

Just noticing the breath or grounding through the feet.

But if you feel comfortable to just bring your attention,

Your inner awareness to this heart space and just be here.

Noticing maybe if the mind came in with any thought,

Any judgment,

Any categorization,

Planning,

Just the things that the mind does naturally and as you notice any of those,

Just thanking the mind,

Offering gratitude for what the mind offers and returning your awareness,

Your attention to your heart.

And as you return to your heart and you feel whatever it is feeling at the moment,

Thanking your heart,

Offering gratitude for the heart's ability to express,

To feel whatever it is feeling.

If you feel joy,

It's an easy thing to thank the heart but even if you feel something that is considered difficult to feel,

Noticing that just the ability to feel is wonderful.

It just shows your ability to care.

So just connect with that ability to care,

To care for yourself,

To care for humanity,

To care for loved ones,

To care for nature.

Our hearts most of the times have pain just because we care.

So just connecting with the ability to care,

The ability to love.

And internally bringing your awareness to the soles of your feet,

Feeling the ground,

Feeling the earth,

Feeling the sensations on the soles of your feet,

The texture,

Temperature,

And feeling your connection with the earth,

Feeling the support,

The groundedness that the earth offers.

And as you feel your feet touching the earth and the earth touching you back,

Noticing how you're just one with the earth.

You depend on the earth.

You belong to the earth.

And I invite you to bring to your mind's eye all that you can feel and gratitude for what the earth has to offer you.

The soil that grows food,

The water that you can drink,

Being grateful for the little things that are not so little but we forget to be thankful for.

And sending out this wave of gratitude through your feet into the earth,

Coming all the way from the heart space down into the earth.

However that might be accessible to you.

Maybe it has colors,

Maybe it just has a feeling of being thankful.

Maybe it shows as shapes of waves,

Whatever comes to you just allowing the gratitude to flow.

And then again reconnecting with your breath,

Coming back to your heart space,

And again saying thank you to your heart for the ability to be grateful,

To feel gratitude,

Such a wonderful feeling.

And then picture all those that you love,

That you are grateful for around you as in a circle.

You're right at the center and all those that you love,

That you care for around you and loving you back.

Feel their energy,

Feel their love.

They're all around you,

In the front,

At the sides,

All the way to the back,

Forming the circle of love that is hitting you right at the center.

And as you feel their energy,

Their care for you,

Offer them gratitude for their love.

From your heart space,

From the center of your chest,

Imagine this field of energy that is gratitude expanding out in all directions.

And feel as if each one of those that you love,

Feel the gratitude that you can send them.

And whatever the mind says,

Thanking the mind and returning to your heart space,

Your energy of gratitude,

Your feeling of gratitude,

The vibrations that you can send out and receive of gratitude.

And noticing how you feel at this moment,

Checking in again with the body,

With the mind.

And checking in if there is anything that you might be feeling that is hard or difficult for you to handle,

To be with.

Maybe just the situation we are in,

The situation the world is going through at the moment,

Or maybe a loved one that is in a hard situation,

Whatever it is that is possible for you to access,

To notice that is present for you at the moment.

And see if you can identify anything about this situation that you can offer gratitude to.

Even if the mind says there's nothing,

It's hard,

It's unfair.

See if you can come down to your heart to this place that can feel rather than think.

And allow it to see broadly,

Allow it to feel fully.

Maybe a different perspective comes in.

Maybe an understanding that whatever the situation is,

It will also pass and bring changes that might be positive.

Whatever it is that your heart might feel,

It's something to be grateful for.

See if you can access that.

Or just being grateful for the fact that you are here,

That you are alive and safe and well.

Just that.

And again,

If the mind came in to say things,

Whatever it is that it said,

You can offer gratitude,

Saying thank you for thinking that,

And return to the feeling within the body.

And inviting the air in to expand and have space for whatever sensation that you might feel in your body.

And offering gratitude to yourself again,

To your heart,

For the ability to feel whatever it feels,

The ability to care.

It might be helpful to place one of your hands on your heart if you feel like it.

Just feel the warmth of your hand.

Maybe you can feel the heart beating,

The liveliness of the body,

Of the heart.

And again,

Offering gratitude,

Saying thank you,

Dear heart,

For your ability to feel.

It shows me how much you care.

Just connecting with the sensation that you might feel right at this moment.

And if you feel like bringing the hand back to your lap,

You may do it.

Or if you just want to have your hand on your heart still,

That's totally fine.

Just listening to your body and what it wants to do,

Regardless of any rules or any judgment.

And see if you can have an awareness of your whole body.

Almost as if you're looking from outside and noticing the body and feeling the sensations that the body is feeling.

From a pure perspective without judgment.

And as we close meditation,

Again,

Feeling the ground,

The feet,

Touching the earth,

Feeling maybe the hands resting on the legs.

Checking in again with the mind state and the body state.

And relaxing any tension that you might be still feeling with a deep breath.

Reviews

Thank you! Very grateful for your meditation this morning 🙏☮❤

perfect way to begin the day!