Hello,
I'm Dr.
Candice Kreesman,
And this guided meditation is on using gratitude to soften difficulty.
We all experience discomfort on a daily basis.
It can range from mild discomfort,
When the restaurant gets your order wrong,
To more extreme discomfort,
Such as losing a loved one or being diagnosed with a serious illness.
When difficulty arises in our external lives,
Our hearts and minds can be overwhelmed with painful thoughts and emotions.
Many of us turn to meditation in the first place because we felt ill-equipped to handle the daily stress of discomfort.
One of the most powerful ways we can decrease our suffering in any given moment is through gratitude.
Before we open our hearts to gratitude,
However,
We have to allow our discomfort some acceptance,
Some breathing room.
Our work today will be to practice noticing our discomfort with compassion,
Whether it's in our hearts,
Minds,
Or bodies,
And then open ourselves to gratitude with our whole hearts,
Inviting the rest and relief that is at the core of gratitude.
We will begin and end with a bell.
Sit comfortably,
Close your eyes,
Or find a place on the wall or floor to rest your gaze.
Take a moment to scan your body,
Noticing whatever wants to be noticed,
Pleasant,
Unpleasant,
Or neutral.
Try to notice without altering your experience.
Allow your awareness to show up to the body,
A program already in progress,
Moving effortlessly.
Use the urge to relax,
Avoid,
Judge,
Or cling,
Observing and allowing it all.
Breathe in and breathe out.
Breathing in,
I have room.
Breathing out,
For my discomfort.
I have room for my discomfort.
Notice the thoughts that arise,
The sensations in the body.
Notice your heart space and your belly.
Notice the urge to run away,
Or the urge to grow the discomfort by justifying it with a story.
Breathing in,
I have room.
Breathing out,
For my discomfort.
Have your discomfort to yourself like a compassionate doctor examining a dear patient.
Where do you feel your discomfort?
What sensations are associated with it?
Where are the edges of the discomfort in your body?
Notice it all with kindness.
Now move your awareness to the edges of that discomfort,
Expanding your attention beyond your body.
Allow your awareness to rest on something that brings you deep,
Peaceful gratitude.
It could be a dear friend,
A child,
A beautiful sunset,
An act of kindness you received or offered.
Allow your awareness to rest on whatever object fills your heart with the warmth of gratitude.
Breathing in,
I have room.
Breathing out,
For gratitude.
As the mind tries to distract you with reminders of your discomfort,
Gently say to yourself,
I have room for discomfort and gratitude.
Let's continue to be still and silent together for a few more moments,
Making as much room as we need for whatever arises.
Let's continue to be still and silent together for a few more moments,
Making as much room as we need for whatever arises.
As we come to the end of this meditation,
Open your heart to this truth.
When we are willing to show up to our heartache with compassion and intentionally engage in gratitude,
We become an unstoppable force of resilience,
Hope,
And positive change.
May you always find room for your whole self.
Namaste.
