Welcome to this guided meditation for cultivating gratitude while waiting.
Find a comfortable seated position,
Allowing your back to be straight without being rigid.
Rest your palms gently on your lap or your knees.
And if you prefer to stand,
Lie down or be in any other position,
Please allow your body to be as supported and relaxed as possible.
If you wish to and if it feels good for you,
You can close your eyes.
If closing your eyes means you might miss what you're waiting for or it might make you feel more anxious or uncomfortable,
Then keep your eyes open but guide your awareness inwards.
We begin by guiding your awareness to this present moment.
Notice the sensations in your body as you are here waiting.
Feel the points of contact between your body and the ground or the chair or surface beneath you.
Allow your breath to flow naturally in and out as if your breath is breathing you.
As you observe your breath,
Watch and notice the fireworks of reactivity that might be arising within you as you're waiting.
What sensations or feelings are coming to surface?
This might be a sense of impatience,
Irritation,
Or anxiety.
It might be a feeling of unsettledness or worry.
Notice if you're expecting the situation to be different from how it is.
Observe your thoughts and emotions,
Watching them like someone in a cinema watching a movie play out in the big screen.
Next,
We'll allow,
Recognize that waiting and impatience,
Frustration,
Worry,
Or anxiety are a natural part of the human experience.
Know that somewhere out there,
Others are also waiting,
Feeling just as you are.
Allow yourself to be present with whatever is arising without trying to change it.
Allow yourself to feel what there is to feel and acknowledge it by naming it.
If you notice frustration,
Acknowledge and feel it.
If you notice frustration,
Acknowledge and feel it.
If you notice boredom,
Acknowledge and feel it.
If you notice anxiety,
Acknowledge and feel it.
If you notice worry,
Acknowledge and feel it.
As you notice and feel what is rising to the surface,
Name it.
Say silently to yourself,
For example,
For example,
I notice I'm feeling bored or I notice I'm feeling anxious.
As you acknowledge whatever feelings are coming to surface,
Notice that they are not you.
You are not frustration,
Anxiety,
Boredom,
Or worry.
None of these feeling states are your true nature.
You are the one who observes them.
Now,
Acknowledging whatever is coming to surface,
Guide your awareness to your physical body and tune into how waiting feels like in your body.
Notice if there's any tension or tightness,
Particularly in the areas of your jaw,
Your neck,
Your shoulders,
Your back,
Your belly.
Notice any areas that feel closed or tight or tense.
With your name,
Acknowledge and feel it.
Exhale.
Allow yourself to consciously relax and soften these areas.
Inhaling deeply and exhaling to release all the unnecessary tension in these areas.
With each exhale,
Continue to unclench,
To release,
And relax.
Feel how this shifts not just your physical experience,
But also your emotional and mental experience.
Now,
Let's bring to mind what or who you've been waiting for.
Take a moment to bring to mind this person,
Experience,
Or outcome you're waiting for.
Whether it is a train,
Bus,
A plane,
Whether it is a specific outcome that might be delayed.
Whether it is a train,
Bus,
A plane,
Whether it is a specific outcome that might be delayed.
See and feel as clearly as you can this person,
Experience,
Or outcome.
As you see clearly this person,
Experience,
Or outcome that you're waiting for,
Hold it with loving kindness and gladness.
Know and trust that they are on their way towards you.
And with each second,
They are approaching closer and closer and closer.
To you.
As you inhale,
Feel your heart expand.
Feel your capacity to hold with compassion,
Gratitude,
And kindness this person,
Experience,
Or outcome you've been waiting for.
Even if they are late.
Even if you don't know when they will arrive.
With your next exhale,
Feel your lungs embrace your heart.
With this embrace,
You let go of any frustration,
Anger,
Impatience,
Anxiety,
Worry.
From deep within you,
You root in trust that whoever,
Or whatever you're waiting for,
Is on their way to you.
With your next inhale,
Feel your heart expand even more.
Feel glad and grateful for this opportunity to wait for this person,
Experience,
Or outcome that you're looking forward to.
As you exhale,
Feel your lungs embrace your heart even more.
Feel yourself let go of any need to control,
To anticipate,
Or to expect.
Allow yourself to be fully present here and now with what is unfolding in this moment.
With your next inhale,
Breathe in as deeply as you can.
And as fully as you can.
And feel your heart expand even further to the fullest,
Creating a halo,
A cocoon of gladness and gratitude around you.
And as you exhale,
Feel this cocoon of gladness and gratitude wrap around and envelope you.
Feel it saturate your consciousness.
Feel it fill all the spaces inside of you.
Feel it support you to restore and allow compassion,
Gratitude,
And gladness to be your state of being.
Allow it to be with you,
Stay with you,
Accompany you,
Here,
Now,
Always.
You are welcome to stay for as long as you wish in this meditation.
If you are ready to conclude this practice,
Gently guide your awareness to the edges of your body.
Gently moving your fingers and toes.
And when you feel ready,
If your eyes are closed,
Gently allow your eyes to blink open.
Allow a few moments to let go of all your worries and anxieties.
Allow a few moments to acknowledge yourself and thank yourself for taking this time to cultivate gratitude as you wait.
Remember that you can return to this practice whenever you find yourself waiting.
By bringing mindfulness,
Self-compassion,
And gratitude to these moments of waiting,
You can transform waiting into a worthwhile opportunity for growth and inner peace.
