Hello and welcome.
I'm Dr.
Jan Russell and today's practice is very much about integrating gratitude into your being,
Into your well-being and into your life.
And it's a very rich and juicy way to begin a day so that every interaction that you have comes from this position of deep gratitude and we know that feeling such gratitude,
Being such gratitude is a real tonic to our everyday well-being and a real means of expressing our values of generosity,
Compassion and care and that that expression in turn feeds our soul.
So a contemplation.
Take a moment to rearrange yourself to be 10,
20,
30% more comfortable and relaxed because your comfort is key,
Your relaxation is precious.
So just notice your breath,
Breathing in through your nose,
Out through your mouth,
To your own rhythm.
Find your own equilibrium,
Just as the sea finds its equilibrium on the shores.
Feel free to rearrange your body as you become aware now,
Just noticing any points of tension and you can do this throughout the meditation as we breathe down through all of our chakras to ensure that we are fully filled with the joy of gratitude and begin with the crown chakra,
The sahasrara,
That thousand petaled metaphor for this open crown connecting to white light,
Connecting to wisdom,
Spirit,
Unity and complete for yourself and trust what it becomes today I am grateful for,
Today I am grateful for and move your attention now to the space between your eyes,
To your third eye chakra,
Your aina,
Become aware of the space between your eyebrows,
Become aware of how your gratitude for what you are grateful for today,
How it looks,
What do you see,
What colors,
What patterns,
When you complete your sentence I am grateful for and bring your attention down to the throat chakra,
The vishuddha,
Associated to calmness and hear yourself speak the words of description of what it is that you are grateful for today,
Breathing ever slightly deeper,
Slightly deeper as you move through the sacred points of your body and now place your left hand over your heart continuing to breathe easily and rhythmically,
Breathe into your heart to stimulate that chakra,
The anahata with all that it generates therein love,
Empathy,
Selflessness,
Devotion and let that which you are grateful for today deepen into that space,
Embedding and embodying it now into your being noticing the experience of that feeling of gratitude in all the sensory details that you now have,
If you could describe it through your senses,
What color,
What texture,
What temperature might be associated within you to the gratitude that you feel,
Become aware of the rhythm of your breathing,
Feeling your way into all the characteristics which you are spreading through your physiological and neurological self as you embody your gratitude,
Maybe you might want to smile now,
Feel what happens to your face and with every pulsation you can imagine that your gratitude spreads around your body,
Courses through your veins at rhythmic pace so that you feel your gratitude your gratitude becomes you from the depths of your being,
To the surface of your skin,
To the smile on your face,
To the breaths that you take,
To any sounds that you might find yourself making,
Now take your right hand and put this hand on your navel around the navel chakra,
The Manipura and just let it rest and let yourself digest the gratitude that you're creating,
The power of the gratitude that you're creating still just breathing in and out in your rhythm,
Embedding,
Embodying and as you do that notice whether as you breathe you're able to carry in and deepen and allow the sensations of gratitude to sink further down all the way down to your second chakra,
Skadishtana,
Where lies the flow of your pleasures,
The sense of yourself,
Your identity and consider who are you when you are deep in gratitude,
How is that sentient self of being you right now in the state of gratitude,
Aware of the gentle dynamism of your body and your mind,
In the magic of their interplay,
Experiencing you,
Stay there for a moment until you feel ready to drop down,
Down further to your base chakra,
The root chakra,
Your Mooladhara,
Deep down at the base of the spine connecting you to the earth and allow yourself in that connection to release a sense of knowing how when you are nurturing yourself you will also nurture others through expressing your gratitude so that it spreads out from your internal self to the space around your body,
Across the airwaves,
To the people who you meet and to whatever it is,
Whoever it is that you are grateful for today,
So that feeling becomes being,
Becomes action and notice through the day or the next day what changes you will make from the depths of your soul and spirit of gratitude and gently bring your attention back to your right hand located on your navel chakra,
The jewel of your being,
Notice satisfaction as you pass by that place and then bring your attention to your heart and the hand on your heart and the deep love that you can find in your heart and the new growth that you can bring from a heart into today's sharing and then become aware the temperature all around your body and the space in which your body rests and maybe you might want to stretch or gently move,
You may feel a tingle on your skin,
You may want to brush your skin,
Touch and bring yourself back to your room ready to go out from this grounded place and to share your gratitude with your world,
Go well,
Enjoy and thank you for being here today.
