So let's get comfortable and let's get going on the gift of tranquility through gratitude.
Let's get comfortable.
Set your feet on the floor.
Please sit erect with your head relaxed but lightly stable on your neck.
Shoulders relaxed and back.
But your spine is erect and we do that so that we can let the energy flow easily and that we can be alert.
And have a couple of breaths for yourself just at your own pace.
Again,
We don't need to control our breath right now.
We don't need to force it into anything.
Just notice that you're breathing and notice on the exhalation if you want to extend the exhalation a little bit,
Let you slow it down and let it out a little slower.
Always let the inhale take care of itself and just let it be whatever that breath is.
Let your shoulders relax.
That alone will slow your breathing.
And just prepare yourself for sitting for a few minutes and enjoying this guided meditation.
I want to bring your awareness to things in your life that you are thankful for.
Bringing your peaceful energy to the forefront.
Giving you a break from anxiety and worry.
Just give gratitude the chance to come up,
To bubble up through you naturally.
And when it comes up,
Just let yourself sink into the feeling.
Surrender into it.
Allow the feeling to come.
Notice how it feels in your body.
How your energy feels.
And if gratitude and joy don't bubble up right now,
Today with this gratitude meditation,
It's okay too.
You don't need to try to make yourself feel it.
It's about allowing.
It's about surrendering to your heart,
Not to your head.
The heart has a language of its own.
Moving through all the aspects of your life that you might be grateful for is where we're going today.
Breathing as if you were breathing through your heart.
Breathing in ease and joy.
And exhaling into relaxation and surrender.
Again,
We're going to breathe breathing in as if breathing through your heart.
Breathing in ease and joy.
And exhaling,
Exhaling into relaxation and surrender.
Allowing any feelings to come.
Let's start by bringing your awareness to your breath.
And as you inhale and you exhale at your own pace.
And notice that the fact that each of these breaths give you life.
Then be aware of your heart.
The beating of your heart.
The pulsing.
The filling with love and compassion and peace.
Flowing that back out,
Back out into the world in a relaxed and easy flow.
Bring your awareness now to your eyes.
The eyes that let you see color and faces,
Smiles and nature.
Eyes that let you see the sunrise and the sunset and rainbows.
Eyes that let you see in the evening sky the moon and the stars.
These very eyes that let you see yourself in the mirror.
Bring awareness now to your ears.
These ears that let in sound and music.
Laughter.
These ears that can hear the voices of those that you love.
The silence that is around you.
And all of the beautiful sounds of life.
Bring your awareness now to your nose.
This lovely little nose that smells the ocean breeze.
It can smell all of the aromas of your essential oils and the flowers in your home.
The trees in the forest.
The smoke from a crackling fireplace.
The wafting smells that come from a kitchen.
Bring your awareness now to your lips and your mouth.
Your mouth that tastes and savors and nourishes your body.
This mouth that kisses and speaks and whispers and sings.
Bring your awareness to your hands.
These hands that hold and touch.
That caress.
Hands that open and close and clap and squeeze.
The arms and shoulders that carry and hug and lift and stretch.
Moving now to our feet.
Feel your toes.
Let them wiggle.
What a gift that we have toes that can wiggle.
These feet that transport you.
They allow you to run,
To walk,
To dance,
To leap.
And let us visit now our tears.
What about your tears,
Your sorrows?
And the strength that you seem to be able to muster to make it through each day.
Let that strength and courage be known to you.
Let that feeling in your heart move to your head.
Let your mind and body come together.
Understanding that courageous heart that makes it through each day.
Bringing your awareness now to your abundance.
Your expansion,
Your evolution.
Your perspective shifts.
The things that you're working on to make your life and the life of those around you better.
The affluence and flow.
And empathy and love and light.
And your ability to see growth and potential in every moment.
Let yourself feel the gift of that.
Be aware that you do this every day.
Now just breathe and feel the grace and the ease.
Let your whole body feel it.
Be open to it.
Often when we reflect in and give our heart a chance to speak or to be heard,
We become feeling,
Filled with feeling.
And emotions may rise.
And that's beautiful.
Let them be there.
Let this be a time when all of that is allowed.
When the heart has a place and a time to finally speak.
To finally be heard.
Experience the warmth,
The love,
The compassion,
And this gratitude,
This moment,
This taking time for yourself can bring into your heart.
Experience it.
Feel it.
Surrender to it.
Let it be just for these few moments.
Let your awareness drift.
Let it drift into nurturing relationships that you have in your life.
Or that you have had in your life.
So be aware of nurturing relationships,
New ones and old ones.
And allow yourself to have the feeling that comes with being in a nurturing relationship.
If one doesn't come to mind right off the bat,
Imagine,
Imagine how it might feel to have a wonderful nurturing relationship.
And that relationship can be with a spouse,
With a child,
A partner,
A pet,
Co-worker.
Let it be there.
Enjoy the feeling of knowing that you have a nurturing relationship.
Knowing that you have the ease of being able to feel what it might feel like to have a nurturing relationship.
So that you'll recognize it when it appears.
Surrender to it.
Let the emotion come.
Let it feel you.
And let that be joy.
Joy of living from the heart.
If even for only these few minutes.
Let's take a look now at material things that came to you unexpectedly.
Things in your life that flow to you.
Some things came with great effort.
Acknowledge those.
The things that you have received through great effort and commitment and hard work.
Acknowledge them and have gratitude for those also.
And let that fill your heart.
And again let your heart soften your mind.
And let your mind know that all is well.
This feeling of gratitude.
This feeling of joy for all that we have.
Can be transferred from the heart to the mind.
And change our perspective on our daily living.
Let that be.
Let those feelings come.
And just be with them for a moment.
Think of love in your life.
And your connection to those things that are sweet.
And loving and honorable.
And those things that just feel right.
The simple things.
Let your heart feel the connection to those things.
And enjoy that this is here and now.
And that these feelings that you are feeling can take you from your heart.
And connect to your mind and make your days filled with gratitude.
Not just these moments in meditation.
But the heart will speak to the mind.
And bring it out into your daily life.
When we no longer take life for granted.
We become grateful for everything that we have.
Savor the moments of gratitude.
Just breathe.
And feel this flow.
And enjoy this gift of tranquility.
May you take this moment of peace that you have been able to feel today.
Moving slowly back into the room we are in.
Opening our eyes if they were closed.
Feeling those fingers and toes that we are so fortunate to have.
And taking a cleansing breath.
And becoming aware and back into your room and your body and the day ahead of you.
I appreciate your time.
I hope that this meditation has given you a chance to be in just a few moments.
In a place that could let your heart open.
And let it speak.
It's always speaking but letting ourselves have the moment to hear it.
Be well and aloha.
