Jaima,
This meditation was shared with us by Bhagavan Das as a way of being.
In his travels when he was young,
He witnessed a group of religious practitioners who were constantly saying,
Thank you,
I love you,
Jesus.
I love you,
Thank you.
He said they were all so happy,
So he decided to try it.
So this guided meditation invites a spontaneous flow of awareness of beings in our lives who have had an impact on us.
Please do not try to think of names and faces.
We will set the foundation for beings to arise naturally in your mind and heart.
Please don't edit your meditation.
If someone pops up into your mind and you feel they don't deserve these words of thank you,
I love you,
This is where your work is with this person.
You may be surprised and delighted to see various people from your past come into your mind and heart stream.
Practice being steady with the breath and mantra.
Don't go off on a tangent and wonder about that person.
This meditation invites gratitude to arise organically within your mind and heart.
It has the potential to uplift your mood and change your mind state within just a few minutes.
So we'll begin.
Find a steady seat,
A comfortable seat.
You can sit on the ground or in a chair as long as your back is straight.
Root down through your sitz bones and extend up through the crown of your head.
Know that you're steady and relaxed.
Now close your eyes.
Let your palms be up on the knees,
The index fingers touch the thumbs,
The Anamudra.
Breathe consciously through your nose.
As the center channel,
Shushumna Nadi,
Up the spine,
Open and receptive of your breath.
Invite the inhale to travel from the very root of Muladhara Chakra,
The base of your spine,
All the way up Shushumna Nadi to your third eye.
With the exhale,
Two descend down slowly back to the roots.
As you breathe this way and become aware of your breath,
The mind becomes one pointed.
Breathe this way until you match the quality and duration of the inhale with the quality and duration of the exhale.
Do your best to keep this rhythm during your meditation.
Now bring your palms together in Anjali Mudra or prayer your heart.
As you exhale,
Just a little space between the hands like you're holding a delicate flower.
Inhale from your roots up to your heart.
Internally say,
Thank you.
Exhale from your heart all the way down the spine to your roots.
Internally say,
I love you.
Breathe this way with this mantra of thank you with the inhale.
I love you with the exhale.
With the eyes closed,
Your inner gaze is towards your third eye between the eyebrows.
Once you're comfortable with the rhythm and the mantra,
Then you will add on with your inhale,
Thank you and be open to receive a name or face that enters your mind's eye.
Exhale keep their face in your inner vision.
As you internally say,
I love you,
Extending energy outward.
Inhale now to the heart.
Thank you.
And exhale through the hands sending blessings.
I love you.
Continue with your breath.
Invite your face to be light,
Gentle and happy.
Notice emotions that arise without attachment and without judgment.
It's okay to have a few cycles without a name or a face.
You can also include the earth and the elements in your thank you meditation.
Stay with your breath,
Breathing in from the roots to the heart.
Thank you.
Exhale from your heart through your hands.
I love you.
Begin to embody these words.
I love you.
Slowly release the mantra.
Let's come back to the breath,
Inhaling from your roots all the way up to your third eye.
And exhale from the third eye down,
Shushumna Nadi,
Back to your roots.
Feeling steady,
Filled with gratitude.
I recommend you stay with this approach for your meditation for at least a week,
Letting this free flow of faces and names come.
And then you might choose to focus on one area in your life.
For example,
Your family and practice the meditation with this intention.
Maybe you'll choose to focus on one person for the whole meditation.
Allow yourself to explore what feels organically needed and in alignment for you this month.
Whatever you decide,
Consistency is key.
So spend time daily with your meditation.
If you're new to meditation,
This is a really easy way to begin with this thank you,
I love you meditation because you can feel the rewards of your efforts very quickly.
Thank yourself for your focus and dedication.
I wish you a happy,
Healthy,
And love-filled holiday.
Thank you.
I love you.
I love you.
