Finding a comfortable position for meditation today,
Whether that is sitting or lying down.
Making sure your body feels well supported and comfortable.
You might like to tuck your chin a little to get some extra length in your spine.
Continually making minor adjustments and noticing how each one feels.
If you're sitting you might even rock back and forward for a moment or side to side.
Finding that spot that is centered,
Comfortable yet relaxed.
As you begin to settle in take a look around the space you are in and noticing what you notice.
What grabs your attention?
Are there particular colors,
Textures,
Patterns?
Allow yourself to take it all in and as you do feeling more and more grounded in this moment.
Considering any last minute adjustments your body needs.
Knowing that you can adjust at any time during the meditation,
This is your meditation to make your own.
If movement is required then this is okay.
Remembering that sometimes if there is stuck energy movement can actually assist with this.
So honoring whatever it is that you need during the meditation.
You might like to close your eyes or soften your gaze.
You choose what feels right for you in this moment.
Continually honoring what it is that you need.
As you become more and more present and centered in this moment,
Tune in to how your clothing feels next to your skin.
Does it feel different in different areas?
Perhaps you can feel the air on your skin.
Tuning in to the weight of your body and the surface beneath your body.
Feeling supported by that surface as you become aware of all the places where you are in contact with the surface below.
Perhaps you can sink a little bit more into this moment.
Feeling a little heavier as you let go a little bit more.
What sounds can you hear in this moment?
Allowing a variety of sounds to come and go.
Perhaps even noticing the interaction between the sounds.
Can you hear sounds far off into the distance?
Or are most of the sounds close by?
Perhaps there's even some silence in between the sounds.
With your next inhale through your nose,
Tuning in to your sense of smell and anything that is present in this moment.
Shifting to your sense of taste.
Perhaps you might like to swallow or move your tongue around in your mouth.
You might even like to run your tongue along your teeth.
Allow your senses to be your anchors to the present moment.
Any time your mind wanders off,
This is okay.
We can smile at our mind and be glad that we noticed that it has wandered off.
And then we gently and kindly bring it back to the moment.
And you might like to use one of your senses as an anchor.
Or the guidance in the meditation.
Or perhaps your breath.
Whatever feels supportive for you in keeping you in the present moment.
Become aware of your breath without changing it.
Being aware of your inhale and your exhale.
Taking a gentle breath in.
And as you exhale,
Allow any tension to be released.
Allowing in a softening.
With the in-breath.
And letting go with the out-breath.
Sinking a little deeper into this moment.
With each inhale and exhale.
As you become aware of the top of your head.
Allow a softening in here as well.
Releasing any tension as you breathe in and breathe out.
Let your awareness flow from the top of your head.
To your eyes.
Softening and letting go.
Being aware of your jaw.
Allowing the softening to flow.
All the way down to your neck and shoulders.
Allowing in ease and gentleness and softness.
Allow this feeling to flow down your left arm.
And now the right arm.
Becoming aware of your chest area.
Your upper abdomen.
Your lower abdomen.
Releasing any tightness or tension in these areas.
Softening and letting go.
Releasing from your hips.
Inviting in ease and allowing it to flow down each leg.
Calming,
Soothing.
Soft energy.
Flowing through your entire being.
As you breathe in and breathe out and let go.
As much as you can in this moment.
Inviting your whole self to be present.
In your own time bringing to mind something or someone you are grateful for.
It may be a small moment.
A kind gesture.
Or the presence of a loved one.
Bring this moment.
This person.
To your mind.
And let this sense of gratitude fill your heart space.
Allow your heart space to expand with gratitude.
For this moment.
For the item or the person.
That you have brought to mind.
It might even bring a smile to your face.
As you imagine this moment as if it is now.
And notice how visualizing this moment of gratitude feels.
In your body.
Perhaps there is some warmth.
Or an opening in your heart space.
Or a sense of lightness.
Keep holding this image in your mind.
And keep allowing the expansion of your heart space.
Keep allowing your heart to be filled with gratitude.
And allow this energy to spread and flow throughout your whole being.
Filling every part of your body.
And the space around you.
Feeling wrapped up in a blanket of gratitude.
Now with your image releasing any effort and simply rest in this space of gratitude.
Give yourself permission to just be for the next few moments.
In this beautiful energy of gratitude.
Bringing your awareness back to that beautiful energy of gratitude that is still present.
Within you and around you.
Remembering that gratitude can be a daily practice in our life.
The more we cultivate gratitude.
The more it becomes a natural way of being.
Which enriches your life with presence,
Connection and joy.
When we practice gratitude regularly.
We can shift our focus from what is lacking.
To the abundance that is present in each moment.
It can support you in being resilient.
It supports emotional well-being.
And strengthens your connection to yourself,
Others and the oneness.
Being grateful can change the way we be in this world.
The way we exist in this world and the way we see this world.
It can be uplifting to bring our awareness to what we are grateful for each day.
Gently return your awareness to your physical body.
Take notice of how your body is feeling.
How your mind is in this moment.
Notice the sensation of your breath flowing in and flowing out.
Bring some small movements to your fingers and toes.
Reconnecting with your body.
You might even like to bring in some gentle movement as you twist or turn.
Honoring again what it is your body needs in this moment.
Becoming aware of the surface below and all the parts of you in contact with that surface.
Become aware again of the sounds you can hear.
Connecting you into this moment,
This time,
This space.
And in your own time and when you feel ready,
Opening your eyes.
And perhaps being aware of switching from an internal focus to an outer focus.
As you take in the space around you.
Again looking at patterns,
Colors,
Textures,
Shapes,
Light and shadows.
Connecting with this physical space you are in.
When you feel ready,
Going about the rest of your day,
Taking with you the warmth of gratitude.
