This is a guided meditation to cultivate gratitude and focus.
Prepare by finding a comfortable place to meditate and then finding a comfortable meditation position.
You could be standing up,
Lying down,
Or seated.
Just make sure that your joints are aligned and uncrossed and that your spine is as long as you can get it.
So you want to have those natural curves in your spine,
But it's nice and long and aligned.
As neutral a feeling in the body as possible and as much of a sense of ease as you can muster.
Once you're settled into your chosen posture,
Begin by taking your attention to the part of your body that's making connection with the support beneath you.
So whether you're seated in a chair or you're standing and your feet are on the floor,
Just take your attention into the parts of your body that are making connection with the earth beneath you.
Then notice yourself breathing and as you inhale,
You'll feel your body filling and maybe even rising and as you exhale,
You'll feel your body softening and melting deeper into the earth beneath you.
Allowing your breath to become steady and even as you watch your body rise on each inhale and then shift even further into the earth beneath you on your exhale.
And then continue to notice your breath,
But shift your attention of your breath into your chest so that you feel your breath expanding your chest on the inhale and then softening your chest on the exhale.
And when you inhale,
Your chest expands in all directions and then softens back to center.
Very few deep breaths this way.
And then broaden your awareness to include your heartbeat.
So as you breathe in your chest or your attention is on your breath in your chest,
You can also notice your heartbeat.
And allow the pulsation of your heartbeat to guide the rhythmic breathing of your inhale and your exhale so they become of equal lengths.
And when you can notice your heart beating in your chest as you breathe,
And don't worry if you can't,
Just imagine that your heart is beating there if you can't feel it or you can't hear it,
Just imagine it as a pulsation of light perhaps or a wavering candle and feel that beat within your chest as you breathe.
And we'll broaden our awareness further to invite a bit of a visualization.
So allow yourself to imagine all the things you're grateful for.
This could be people or places or experiences,
Sensations,
Qualities,
Personal traits,
Talents,
You name it.
So allow any thoughts or feelings to arise of all the things that you're grateful for,
All the people.
Without really pausing to think too much about each one,
Just allow them to cross the screen of your attention and notice them coming,
Notice them going as you think of more and more things,
People,
Places that you're grateful for.
Okay.
And as you notice all these people and events that have blessed your life or that you're just so happy to have been a part of and have gotten to enjoy,
Keep some attention on your breath.
Still feel your heart or imagine your heart beating in your chest,
The deep even rhythm fully alive in your appreciation.
And then allow your heart or your attention to settle back to your heart.
Just notice yourself breathing so that your inhale expands your chest in all directions and your exhale softens your chest.
Still noticing your heart beating and allowing that heartbeat to become the most poignant thing in your attention,
The most prominent thing that you notice right now.
And then shift this pulsation into the palms of both of your hands.
You're going to allow your attention to slide down both arms and into the palms of each hand and begin noticing your blood pumping in your hands.
You can notice your heart beating in the palms of your hands.
And create the intention to increase the amount of blood flow into your hands.
Notice your hands becoming warm as the amount of blood in your palms increases and the throbbing pulsation of the blood increases.
Simply noticing your heart beating in your hands and your hands becoming quite warm.
Continuing to breathe deep and even as your blood pumps in your hands.
And then gently slide your attention back into your heart.
So you notice yourself breathing in the center of your chest and your rib cage expanding in all directions on your inhale and softening back to center,
Back into the support beneath you on your exhale.
Bigghi Nityananda tunnel
