Let's start to get comfortable into a seat.
So you can close your eyes.
Start to just sway the body gently left and right.
Letting your head adjust on top of your spine and your neck be very long.
And with your eyes closed,
Your gaze turns inward and there's a few fuller breaths.
The shoulders soften all the way down,
Melting to the earth.
The belly expands,
The back softens.
We'll take quite a bit of time just to arrive here to relax before we move into more of a guided meditation on gratitude and receiving.
So give yourself time here.
This is your practice,
Your space.
You get to stretch out any way that feels good.
Checking into the physical body with some stretches,
Movements and fuller breaths.
There might be some full breaths in through the nose and a sound releasing on the exhale out of the mouth.
Notice the unnecessary tension that your body is holding in your jaw,
Eyeballs,
Forehead,
Shoulders.
Continue to scan,
Just soften,
To move the energy around the body with the breath.
And letting this be enough,
The meeting of your breath,
Awareness and body.
Being available to what's here is more than enough.
Finding the end points of the breath,
The top and the bottom and the pauses in between.
And the thoughts are unraveling in your forehead,
That's okay.
Just by sitting here,
You get the opportunity to return to awareness,
To wake up again,
To come back to the breath,
The body and whatever you feel here,
Relaxing inward.
Let your breath start to rub the chest area.
So every inhale comes in through the heart space,
Into your system.
Every exhale rubs through the heart space back out.
The physical and the subtle sensations in your chest.
If at any point you want to bring a palm to the heart space or chest,
That's always available for just a few breaths or even a few minutes to connect you back to the center of the chest,
The heart space.
You might recognize that the heart space is a doorway inward into a universal energy.
On the other side of the heart space is an energy that's spacious,
Yet intimate.
And as you breathe through the heart,
You can sense the feeling of gratitude right at the center of the chest.
You might need to think of an object or a circumstance that you're grateful for.
And use those thoughts and images to help the feeling of gratitude in the heart.
Or you might just feel the breath meeting the heart and sense how gratitude is already here.
And every breath through the heart space expands gratitude energy,
Which is a feeling of brightness,
Love,
Harmony,
Presence,
Spreading the gratitude energy through your body,
From the chest outward.
Breathing through the heart space,
Letting gratitude spread through every cell out to your skin.
Maybe there's a few fuller breaths,
Stretching the gratitude energy out from the chest and through the body,
And then outward,
Out of the body,
All the way forward,
Backward,
And to either side,
Expanding the gratitude energy.
And you might notice that the energy of gratitude that you're breathing and expanding through the heart is also the same energy as receiving.
So allow yourself to expand the heart,
Spreading gratitude,
And also relaxing into this receiving energy,
The energy of abundance.
Scan for any unnecessary tension through your shoulders.
Allow the body to breathe and relax and stretch if it needs.
Spreading energy and breath through the spine and the back,
Letting it be long and soft.
And of course,
Thoughts are still here,
But you might feel a background,
This mood in the body,
Of the heart being open,
A fine vibration resonating through your whole being,
The energy of receiving,
Abundance.
Gratitude.
That is not a personal energy,
But a universal energy,
A truth of this manifestation that we're plugging into.
One more minute.
If the palms want to be pressed in prayer,
Or you want some fuller breath,
Some movement,
Just feel inward to what's coming through you.
And what would feel most aligned and best to do next?
Closing our gratitude meditation with gratitude.
Each breath of gratitude through the heart space is opening the energy of receiving.
From here,
I recommend to move into the rest of the day really slowly,
But after this meditation,
It can be very helpful to journal either something from the experience or whatever you're feeling.
So to sit with pen and paper,
Consider the thoughts,
Moods,
Beliefs that are moving through you and to have a little bit of a writing practice.
And then move slowly into the rest of your day,
Following this feeling of the heart being open.
