Hello and welcome to this heart centered gratitude meditation begin to settle into your comfortable seated position Let relaxation begin to flow through you as you take notice of your breathing Perhaps your eyes gently close or your gaze softens on a space on the floor in front of you Let yourself sink into the supports that you're sitting on Feeling your feet on the ground Checking in with wherever your body feels supported As you scan your body,
Take time to soften any knots or tension Breathing in and out,
Releasing any tightness Another deep inhale,
Followed by a slow exhale,
Releasing tension little by little Once more,
Slow breath in,
Holding for a few moments as you reach the top of your breath And perhaps letting it out in a contented sigh Now shift your attention to your thoughts You may find that your mind has become more calm as your body has become more relaxed Encourage this awareness going with the flow Slow breaths in and long breaths out as your thoughts continue to settle Deep breath in and as you release,
Imagine you're releasing any scattered thoughts Another slow inhale and long exhale,
Releasing once again Bringing deeper stillness to the mind Now I invite you to shift your attention to your chest Breathing easily Focusing on the center of your chest Your heart space We often take the heart for granted,
Going about each day without noticing all of the work it does for us Perhaps you place one or both hands on the chest,
Feeling each heartbeat Simply connecting with the miraculous living,
Moving heart that brings life to each part of your body What thoughts come up as you connect to your heart?
What sensations arise?
Positive or negative?
Allow whatever is bubbling up to surface,
Without judgment,
Without expectation Imagine now a bright green light beginning to glow Glowing from inside your heart See this light in your mind's eye What does it look like?
Is it light green or a darker shade?
What does it feel like?
This is the energy of compassion Imagine the green glow flowing through all of the channels,
Vessels,
Cells of your heart Cleansing and healing,
Offering compassion to everything it touches Shining this beautiful green light on old hurts Resolving past grudges That brings heaviness to the heart As the light does its healing work,
Bring to mind the beautiful sensations and images that this green hue might be inspiring in you Green brings harmony into our lives,
Balancing giving and receiving,
And inspiring our hearts to thrive and find fulfillness With the next few deep breaths,
Hold this color deeper into the lungs and heart,
Grateful for its presence Breathing in green,
Breathing in harmony,
Healing,
Balance,
And rejuvenation Now envision a golden light circling your heart,
Swirling through the green color Take a few moments to connect with the gold What does it look like?
What does it feel like?
Feel the color emanating from your heart,
Glowing from your chest,
And spreading throughout your body The gold inspires gratitude in the heart,
Carrying that gratitude to every part of you,
Saturating the body,
Mind,
And spirit with strength Feel the gold working with the green to heal all the shadows of the heart,
Relieving it of any heaviness,
Infusing it with courage and strength Imagine the gold becoming more rich and vibrant with each inhale,
And going deeper into the heart with each exhale Inhaling,
Breathing deeply into the chest,
And exhaling,
Feeling the gold flow through the heart and lungs Another inhale,
Deepening the color,
And exhale,
Feeling it heal and strengthen the heart Take note of how you feel right now in this moment Hold your hands to your chest,
Once again noticing your heartbeat How does your heart feel now?
Spend a few moments here in this space,
Continuing to allow gratitude to pour into your heart,
Healing whatever needs to be healed at this moment Now slowly release the colors,
Letting the green and gold fade into white And then disappear completely with your next long exhale Slowly bring your awareness back to your surroundings Bringing yourself back into your body,
Perhaps wiggling the fingers and the toes If your eyes were closed,
You can softly blink them open at this time And perhaps give your body a nice stretch,
Or any other movement that feels good,
That feels right Perhaps bringing the palms together in front of the heart space,
Letting gratitude for this opportunity to heal the heart Gratitude for whatever this meditation brought to you Really feeling this full space of gratitude Thank you so much for joining me on this meditation Take care
