Welcome to this guided meditation.
Gratitude for resilience.
Start to find a comfortable position for your body.
Take a few adjustments and wriggles through your shoulders and hips.
Now gently roll your head side to side as you close your eyes and deepen the breath.
Right away start to trust the process.
A softening over the next 10 minutes.
An arriving,
A waking up of awareness into the body and into the present moment.
There may be a few bigger breaths in through your nose and out from your mouth.
As you settle in the body,
We'll continue to make small adjustments,
Fuller breaths as the deep muscles of your belly relax.
A healing process is already in motion as you empty out the tension of your nervous system.
A sense of drawing heavier downward,
Exhaling stagnant energy and really grounding through your body,
Through your seat,
Down heavy into the now.
A process of waking up to the moment.
A process of waking up to the moment that's here.
Include a softening of your forehead,
Relaxing the part of yourself that resists your thoughts.
Let that relax,
The face and jaw,
The cheeks relax,
As you connect your breath down into the heart space.
The depth and the quietness of your being in the very center of the chest.
Become aware of the energy of your breath,
Assisting this energy movement in the body.
A sense of clearing and emptying and awakening.
Connect the breath to a sense of gratitude.
Breathing,
Feeling grateful for your life,
For the breath,
The sensations in your body.
Grateful for the experience.
And allow your mind to search for a few objects that you are grateful for.
That could be a person,
An idea,
A material object.
And there's no judgment on what type of object the mind lands on.
The energy of gratitude is the same and is what we're cultivating next.
Whichever object felt most significant,
Place that object that you're grateful for in the heart and continue to feed the energy of gratitude in the heart,
Expanding with the energy of the breath.
Feel the energy of gratitude expanding all through your lungs,
To the front of the ribs,
And to the back,
To the left,
And to the right side of your chest area.
Expanding the energy of gratitude.
At any point,
If you get distracted,
You can refresh that object that you were grateful for to trigger that sense of gratitude again.
Otherwise,
Just fan with your breath that energy of gratitude expanding in the heart and chest,
Spreading down your arms,
Up the back of the neck,
Down through your torso,
Like a smiling,
Healing energy spreading through your body.
Exchange away your thoughts for breath and body awareness,
The breath and body flooding gratitude through your system,
Expanding into a sphere outside your body's outline,
A sphere of golden gratitude energy,
As well as that gratitude reverberating inward into your being,
Back to the center of the heart.
The energy of your body calibrating and resonating,
Vibrating with this light and joyful,
Fresh,
Present energy of gratitude.
Soften unnecessary tension in the neck and shoulders,
Fanning gratitude energy from the chest into the whole being.
Release tension from your belly,
Pelvis,
And thighs,
Filling instead with gratitude energy.
You might sense that this is a universal energy.
You open to receive and be filled with this high vibration of the universal energy,
Dissolving the personal tensions and opening up to something greater,
Something to trust and surrender to,
Gratitude.
And finally,
Using your deeper breaths and a little bit of mental awareness,
Start to send out this gratitude energy into the relationships in your life,
Challenging and easy ones.
Flowing the gratitude energy,
Don't get caught in the end point of the story of that relationship,
But just spread gratitude energy,
Acceptance,
Love,
Through these lines of connection that connect you to the world.
Feel free to conjure up the image of the relationships and then focus on spreading gratitude.
When you're ready to conclude,
Turn the gratitude awareness all the way back to the very center,
Stillness core of your being.
Gratitude for the self.
