Hello and welcome.
My name is Dr.
Alexia Holovatic and my hope is that whenever this meditation finds you,
Whether it's first thing in the morning,
Middle of the day,
Or maybe as a way to end your day,
That it gives you exactly what you're looking for.
Whether it's just hitting the reset button,
A pause,
Or just a good way to start or end the day.
This meditation today will be focusing on gratitude and mostly gratitude for ourselves and the different parts of ourselves that make us human and allow us to live and move through life in the fullest way possible.
So settling into this moment,
Finding a comfortable position,
A comfortable seat,
Getting as cozy as you can,
And finding a posture that brings both a sense of energy and ease to whatever extent that's possible for you right now.
You may find it helpful to close your eyes,
Or even just relax your gaze.
Settling into this moment by focusing on the breath.
Perhaps taking a deep breath to welcome yourself to this new moment.
Feeling the cool air as it enters the nostrils and caresses the body.
And as the cycle completes and air exits the body,
Allowing the cycle to continue with complete trust.
And even as air leaves the body,
There's going to be a new breath following that to replace it,
And so on and so forth.
Becoming more intimate and familiar with the cycles of the body,
And at ease with the various stages of the cycles.
Bring your awareness to the body in this present moment.
Becoming aware of the way your body is positioned in this space.
Whether your legs are crossed,
Or you have both feet flat on the ground.
Whether most of your body is supported by the ground,
Or you're standing up.
How are your arms and hands positioned?
Bringing not only your awareness,
But loving awareness to your body right now in this moment.
Knowing that nothing needs to change in order for you to be present right here.
Allowing yourself to just be.
Allowing that to be enough right now.
And perhaps if it feels right,
Even thanking your body for all that it does for you.
From the time you wake up in the morning,
To the time you go to sleep at night.
All of the trials and tribulations of going through the day.
Keeping your feet supporting you and allowing you to move.
Or if maybe those functions in your body don't work.
Paying attention and gratitude to the parts of your body that are functioning.
Your eyesight,
Your hearing,
Your sense of touch,
And ability to feel the warm sun on your skin.
Or perhaps a light breeze.
Offering gratitude for all the amazing things your body does.
And all of your senses that allow you to interact with the world.
And thank you to your body.
And again if it feels right,
Even placing a hand over your heart,
Or over your stomach,
And just a stance of loving kindness and gratitude.
And your body,
You can relax now.
I am fine right now,
Just as I am.
Thank you for all that you do.
And just relax.
And just place a hand on your heart,
Bringing attention to the hand over the heart space.
And thanking your heart for all that it does.
Not just the physical organ,
But that emotional space that contains all your very human emotions.
Thankful that you can feel.
You can feel love.
Even frustration or anger.
Curiosity.
Gratitude.
Sadness.
Joy.
All of the emotions that make up the human experience.
The range and nuance and intensity of feelings.
That lets us know that we're alive in this moment.
Thank you heart for feeling.
Thank you for your bravery of opening yourself up every day to face the world.
Opening up to the possibility of hurt,
So that you can feel deep love,
Connection,
Vitality.
Thank you for your courage.
Thank you for the information.
When something doesn't feel right or something angers you.
Thank you for giving the information about the outside world and communicating that to me through feelings and emotions.
Thank you for your wise guidance.
And I am okay right now in this moment.
And you can rest.
You too can take a moment to just be without judgment,
Without resistance,
Or clinginess.
To just be.
And now shifting attention to the mind.
The mind that allows you to plan ahead.
Dream about the future.
Anticipate both the good and the bad things that might happen in the future.
The mind that analyzes the past and tries so hard to protect you from pain,
Embarrassment,
Shame.
Thank you mind for working so hard to try to protect me.
I am good in this moment.
You can rest now.
And all of the thoughts that your mind produces one after the other,
Thinking your mind for each of these thoughts.
And also giving it permission to slow down.
Relax.
And just be able to show up exactly as it is.
Without needing to change.
Without needing anything at all to be different.
Now one last time.
I'm offering gratitude for the body for all that it does to support you throughout the day.
The heart space for allowing you to live a deeply human and meaningful life.
And your mind for all of its thoughts.
And I know that it tries to protect you.
Thank you.
Taking a deep inhale,
Nourishing the body,
The heart space,
And the mind,
And letting go with the exhale.
Allowing yourself in totality to be just as you are.
Showing up with an attitude of gratitude,
Love,
Which is always the essence of who you are.
Pure consciousness.
Knowing that you are neither your body,
Nor your feelings,
Nor your thoughts.
Whether you are the one who gets to bear witness and observe all of these beautiful qualities that go into making your life.
And when you're ready,
You can open your eyes if they're closed.
Bring movement to the toes and fingertips.
Take any stretches that feel good.
And my wish for you is that you can carry this feeling of gratitude with you for the rest of your day.
Namaste.
