Today,
My friends,
We are going to focus on gratitude.
Gratitude means to be grateful,
To notice what is going on in your life and the lives around you that brings you joy and warmth.
Things that you feel like you hold close to you and want to continue to hold in your heart for your whole life.
Sometimes when my chest feels tight and it's hard to breathe,
When my stomach feels kind of gurgly and something just doesn't feel right,
I like to take gratitude.
And I like to hold it close to wherever I'm not feeling quite right.
And that gratitude,
That being grateful,
Sometimes it seems to melt the difficulty,
The darkness away just a little bit.
So altogether,
Let's take a deep breath in,
Hold it at the top and as we breathe out,
Maybe notice something that you're grateful for.
It can be anything.
The people around you that you go to when you need that hug or that those words of wisdom,
It can also just be as simple as time.
Time to be quiet.
Time that you've got right now.
I hope you've been able to find yourself in a comfy position,
Either sitting up tall with a straight spine or lying down on your back.
And I invite you to close your eyes and even more so to take your hands and put them on your stomach.
Doing whatever feels right to you.
That's what's important to me.
And if your hands are on your stomach and you're feeling your belly move up and down,
Let's go back to that gratitude.
Let's go back to that feeling of thanks.
Let's focus in on that thing that you felt grateful for.
I am going to use the example of the ocean because every time that I look at the ocean,
I feel this beautiful,
Overwhelming gratitude.
Something so beautiful,
Something so unexplored.
And your gratitude might be for someone that you love.
Might be for an experience you have.
Coming back to your breath,
We breathe in all the way.
And we let it go,
Melting into whatever surface you're on,
Letting your body completely relax.
Sometimes I like to say that we're relaxing into a giant marshmallow.
And every time you breathe out,
A little smile might come to your face as we melt into this marshmallow that is holding us and it's holding us and it's supporting us.
I am grateful for this marshmallow.
I am grateful for the smile on my face and yours if you put it there.
I am grateful for the time to be able to brain train,
To be able to meditate.
I am grateful for the ocean.
I am grateful for you.
I am grateful.
As we breathe in all together,
Let the air fill your body,
Hold at the top.
And as we breathe out,
Can you say to yourself,
I am grateful.
Great job everyone,
Let's do that one more time,
Breathing in all the way.
I am grateful.
If it feels right for you and you've closed your eyes,
Maybe blink them open.
Maybe look around at whatever you can see.
And with every out breath,
Say to yourself,
I am grateful.
I am grateful.
I am grateful.
Notice how you feel in your body,
In your heart,
In your mind.
For me,
Gratitude makes me feel like I've just got a big warm hug from my mom.
How does it make you feel?
Good job everybody.
See you soon.
