Good morning,
This is Rishi from Good Karma Meditations and welcome to this start your day with a grateful heart guided meditation and I'd like to invite you now to get as comfortable as you can.
You may still be lying in bed,
Seated on the couch or sitting upright on the floor.
Anything is fine really as long as you're comfortable and that you'll be undisturbed for the next 10 minutes or so.
So settling into that position now,
Close your eyes if you haven't done already and let's begin.
And you can bring your attention now right to the heart space.
Try to become aware of the heart in the center of the chest and maybe you can detect the physical heart there or maybe it's more of an energetic sensation there or possibly you don't feel anything at all.
Anything is fine just continue to keep concentrating on that region attempting to make contact with and to feel the heart space.
Just notice what arises as you focus on the heart and in the beginning the mind may be a little wavering and drifting off to anywhere but the heart.
Notice when that happens and keep leading it back.
Become aware of the heart,
Feeling that region of the heart space and the more you concentrate here at the heart the more it may start to reveal itself.
You may just start to feel the heart more clearly the longer you concentrate here allowing the mind to calm and settle,
Focusing the awareness more and more clearly at the heart.
And I invite you to continue feeling the heart but now we'll bring in an additional breathing technique.
So continue holding awareness of the heart but take in a deeper breath now,
A smooth inhalation and imagine the breath flows straight in through the chest into the heart and as you breathe out the breath leaves directly through the heart.
So you have a smooth but deeper breath flowing in and out from the heart and with every breath the awareness and the energy grows at the heart.
Let the breath flow smoothly as it fills and nourishes the heart deepening the sensation,
Deepening the connection to the heart space.
So continue feeling the heart and breathing in this way and if your attention wanders just come back to the heart and breathe in and out to and from the heart maintaining that smooth breathing pattern.
Continue breathing in this way and holding attention at the heart and we'll now bring another component to this guided meditation.
Feel the heart,
Keep breathing smoothly and begin to think about something in your life for which you feel grateful.
This could be someone,
Something,
A moment or a memory.
Bring that to mind now as you hold awareness in the heart,
Breathe smoothly and cultivate that gratitude and whatever thought you have in mind that you're grateful for today,
Allow that to set off a chain reaction of many things you feel grateful for.
Spend a few seconds on this one thing and then perhaps there's something related to that person,
That place,
That object and allow the next thing to come to mind that you feel grateful for and then the next thing and the next thing after that.
See if you can continue developing that chain reaction scanning your life,
Looking for all the things you feel grateful for as you maintain connection to the heart and a smooth rhythmical breath.
Good and you can discontinue that practice of thinking of things you feel grateful for and you can discontinue the deliberate breath,
Just allow the breath to come back to normal but see if you can hold on to that feeling at the heart,
Continue deepening and developing that feeling at the heart and in just a moment you can get on with the rest of your day but going about your day connected to your grateful heart.
Hold awareness at the heart but become aware of fingers and toes and begin to wiggle the fingers and the toes yet still connected to the heart,
Stretching through the arms and the legs,
Still aware of the heart and then taking a deep breath in,
Stretching any way you'd like or you need,
Hold on to that feeling at the heart and then slowly open your eyes,
Aware of your surroundings and go on about your day with a full and grateful heart.
Thank you for the practice,
Have a wonderful day.
