Start by finding a comfortable position.
You can sit in a chair or on the floor with your legs crossed,
Or maybe you lie down on your back,
Finding something that's comfortable and relaxing.
Maybe you close your eyes if that feels nice,
And begin to take a few deep breaths as you begin to relax your body and your mind,
Inhaling in and exhaling out.
Maybe placing your hands on your lap if you're seated on the ground,
Or maybe you place them on your stomach and your chest if you're laying flat.
Begin by bringing your awareness to your body,
Notice the sensation of your breath as it flows in and out,
Filling up your lungs and then emptying them out.
Slowly start to scan your body from head to toe,
Paying attention to any areas that hold extra tension or discomfort,
Breathing a little bit deeper into each one,
Maybe bringing your awareness to the parts of your body that don't normally get extra attention.
Maybe you send your breath to the back of your kneecaps,
Or to the side of your legs,
To the arch of your foot,
Or to the very tippy top of your head,
Sending your body to each of those areas as you do a gentle scan.
And as you scan your body,
Begin to express gratitude for each little part of your body.
Start with your toes,
And work your way up to your head,
Saying to yourself,
I am grateful for my toes for carrying me through the day,
I am thankful for my legs for holding me up.
Continuing this as you scan your whole body,
As you send your breath to each individual part bringing gratitude and love as you do so,
Noticing your stomach and your low back,
Noticing your shoulder blades and your shoulders,
Sending gratitude to each of these parts as you continue your scan upward,
Reaching the top of your head,
And even the space right around you,
That inch of air that holds you in,
Breathing in,
Holding it at the top just for a second,
And then letting it go.
Sending gratitude to your being,
Now shift your focus to your heart center,
That space right in the center of your chest,
Maybe placing both your hands over your heart if that feels comfortable,
If that feels safe,
Taking a moment to bring your awareness to the people and things that you are grateful for,
From your loved ones,
To experiences you've had,
Or opportunities,
Or even the simple pleasures of life.
With each breath,
Imagining sending feelings of gratitude and love into your heart center,
Visualizing your heart center glowing with warmth and love as you think of each thing you are grateful for,
And as you continue to breathe,
Silently or out loud,
Repeating the following phrases,
Filling each one with genuine gratitude and love.
I am grateful for the love and support my family and friends give me.
I am grateful for the challenges that have helped me grow.
I am grateful for the simple joys that bring happiness to my life.
Inhaling in as you let those fill your body with gratitude,
And exhaling out any remaining tension you hold.
Now bringing your awareness back to your entire body,
And feeling the connection between your body and your heart as it fills with gratitude.
And as you breathe in,
Imagine drawing energy and gratitude from the universe.
And as you breathe out,
Imagine sending that gratitude throughout your entire body and into your heart.
Continuing this process of inhaling gratitude,
And exhaling it into your body and heart for a few more breaths.
Inhaling in,
And exhaling out.
And as you breathe out,
May you approach this season with gratitude,
And a deeply rooted hope that every day will teach you something that is an integral part of your growth.
Slowly bring your awareness back to the present moment.
Feel the ground or the chair beneath you,
And begin to notice the shift you feel.
Notice the gratitude that fills your heart,
The love you now carry for yourself and others.
And as you inhale in,
Fill every little bit of your body with gratitude,
And exhaling out.
And as you breathe out,
Open your eyes.
Reflecting on the sense of gratitude and warmth you've cultivated during this meditation,
Carrying this feeling of gratitude with you throughout the day.
Remember that gratitude is a practice,
And you can return to this meditation whenever you want to cultivate feelings of gratitude and appreciation for your body and heart.
If this meditation resonated with you,
Please leave a message below.
I would love to hear from you.
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It really helps the podcast grow and reach others who are in need of a moment to slow down.
And if you know someone who would benefit from this meditation,
Please share it with them.
Give them the gift of meditation.
I am so grateful for each and every one of you,
And I hope you have a lovely rest of your day.
See you next week.
