Hey there,
Welcome to this meditation.
My name is Grayson Cole.
I'm honored to be your guide here.
This practice is centered around gratitude.
It's about slowing down,
Letting yourself feel the fullness of being alive.
So we're reconnecting to what is real and true and steady within all of us.
I invite you to settle in by taking a deep breath in through the nose,
And releasing through the mouth.
Feeling yourself arrive with each intentional breath.
By the end of this meditation,
You may find yourself feeling lighter,
More open,
More connected to the world around you.
You might notice a warmth in the chest.
And we begin right where we are,
Allowing the body to soften with every exhale,
Shoulders dropping,
Jaw softening.
Notice the support beneath you,
The ground,
The chair,
The cushion,
Holding your weight without asking for anything in return.
The breath brings awareness,
Which is a simple act of arriving.
Allow your awareness to rest in this moment,
Exactly as it is.
You don't need to be anywhere else.
You don't need to be anyone else.
Right here is perfect.
I invite you to begin by feeling your gratitude for this very moment.
For the air moving in and out of your lungs.
For the safety of the space around you.
For the stillness that's available when you choose to pause.
Acknowledging yourself for showing up here.
For taking the time to connect,
To listen,
And to care for your own spirit.
We might notice now the quiet hum of the technology we're connected in.
This connection that allows you to be here on Insight Timer from wherever you are in the world.
Gratitude for this invisible web that lets us gather.
That makes presence possible across distance.
Moving your attention now to the room that you're sitting in.
Noticing the details.
The textures.
The colors.
The surfaces and walls that were shaped by human hands.
Someone imagined this space.
Engineered it.
Crafted it.
From an idea into physical form.
Take a moment to appreciate the brilliance of human creativity.
The way a thought becomes a design.
A design becomes a structure.
And the structure becomes a room.
Feeling gratitude for the ripple of creation itself.
Idea to thought.
Word to action.
Inspiration to manifestation.
Everything you touch and see carries a lineage of imagination and care.
Widening your awareness a little more here.
Feeling gratitude for the collaborative nature of this world.
For the ways life interacts,
Supports,
And sustains itself.
For the seen and unseen relationships that make everything possible.
Every object,
Every sound,
Every breath is a part of a vast,
Symbiotic conversation.
The tree releasing oxygen.
The rain falling to nourish the soil.
The soil growing the food that nourishes us.
Everything connected.
Gratitude for the movement of this life.
The ability to dance,
To reach,
To create,
To travel.
For this body that carries you through the experience.
For the earth that holds your steps,
Feeding and providing in ways we can't always see.
Gratitude for the sun.
For its warmth,
Its energy,
Its light that nourishes every living thing.
Without ever asking for a thank you.
It continues to shine,
Continues to rise.
Gratitude for the pure beauty of this world.
Its endless variety of shapes,
Colors,
Textures,
Forms.
There is an awe in the beauty of it all.
Gratitude for the unseen.
For the spirit that moves through all of this,
All of us.
For the love that binds us and also frees us.
Gratitude for the oneness of all things.
And the individuality,
The expression,
And that diversity of being alive.
It's a beautiful thing to be in this very moment.
Connected through the invisible web in this room.
Part of the endless ripple of creation.
Everything around you.
The sounds.
The breath.
The way you move.
The sun.
The beauty that surrounds us.
And the spirit that moves through it all.
Is working together.
Right here.
Right now.
And I am grateful.
I'm grateful to be a part of it.
I'm grateful you're a part of it.
Take a few deep breaths here.
Allowing the sensations to settle into your awareness.
There is so much holding you.
So much working in harmony with everything that you are creating.
You are truly a part of life's unfolding.
And that is something to be deeply grateful for.
Let's take a closing breath.
Inhale through the nose.
And release through the mouth.
Start to come back to the space around you.
Maybe opening your eyes when you're ready.
And take a moment to thank yourself once again for showing up.
For taking this time to connect to yourself.
To pause.
To breathe.
To be in a state of gratitude.
And as you move into the rest of your day.
See if you can carry this same awareness with you.
Noticing the simple things that make life feel really good to be in.
Could be the sunlight through a window.
The sound of someone's laughter.
Maybe you tune into your breath.
Let the small noticing be your practice today.
Thank you again for showing up for yourself today.
This is the consistent act of coming back to our presence.
And choosing to be intentional with your energy and attention.
Every time you practice,
You're not just doing this for you.
You're strengthening the energy that ripples out into the world.
It's an absolute gift.
To yourself.
To me.
And to everyone and everything around you.
If you found this meditation to be impactful,
I would love to hear from you.
Your reflections,
Your thoughts,
Your experience.
Your feedback and connection means so much to me.
I really appreciate engaging in that way.
If you want to keep the energy moving,
Come join me for Manifest Monday.
This is a live stream hosted on Insight Timer.
Each week we gather,
Connect,
And align with what we're creating in our lives and in the world.
I'll meet you there.
Namaste.
