Today we'll practice a visualization that will help you find peace and gratitude,
An exploration of filling your cup.
Take a few moments to settle.
If your eyes aren't already closed,
Do so now.
Allow your breath to flow freely,
Encouraging a smooth flow of breathing in.
Setting an intention to bring peace to the mind.
Continue to breathe smoothly,
Deeply,
Allowing each inhale and each exhale to slowly bring all of your attention within.
Noticing your breath,
Noticing how your body feels,
Going deeper and deeper inside.
As you continue to drop into this space,
You might begin to imagine in your mind that the outside world is disappearing and a new scene is slowly appearing all around you.
New scenery coming.
Different shapes and colors come into view.
This image slowly brightens and sharpens as you look around.
Find yourself in a lush garden surrounded by bright green bushes,
Beautifully colored flowers.
You're the creator of this space.
Take a few moments to look around.
Begin your new surroundings.
There might be beautiful statues,
Vibrant plants,
Birds or animals.
Dig deeply into your imagination and paint this scene,
Letting your creative juices flow.
All in.
Feel the soft grass beneath your feet.
Soaking up any sounds like birds in the background,
Maybe it's the ocean.
Imagine you can breathe in the fresh,
Crisp air.
Imagining now that you can slowly walk forward and you notice there's a path before you.
The stones are smooth,
Glisten in the sunlight.
Step onto this path and continue to walk forward.
With each step you notice that you're slipping even more into relaxation,
This quality of peacefulness,
Slowly following this winding path.
Soon you hear trickling water and you find yourself before a great stone fountain.
Take a few moments to visualize this fountain.
Notice the subtle details,
The curves,
The coloration of the stone,
The color of the streaming splishing water.
The water in this fountain is here to refresh you.
Knowing that this water is here to refresh you,
Imagine that you can cup your hands and dip them into the flowing stream and bring that to your lips and sip the water,
Drinking every last drop.
Feeling overwhelmingly grateful for this water,
A deep appreciation that maybe you've never even felt before.
You're so thankful for this healing and rejuvenation.
Thankful for the opportunity to give your body what it needs.
Once more,
Tap your hands and gather more water.
Breathing slowly as you continue to express gratitude for this experience.
You can sit back now.
Maybe you prop yourself up by a tree or lay down.
This fountain inspiring in you appreciation for the gifts in your life.
This fountain never goes dry,
So long as you keep gratitude alive in your heart.
Imagine how the water that flows from that fountain touching everything in the garden,
Nourishing it,
Seeping down into the soil and traveling up the roots of every plant,
Every flower,
Providing water for the birds,
The animals that call this garden home.
Notice the way that the water invigorates these living things,
The way it invigorates your body.
The grass beneath your feet,
Your body supple.
The trees above you are strong.
There are leaves glistening in the sun.
Feeling your hands,
You feel your own cup of gratitude.
Expressing thanks along with all the living things around you.
There's enough for everyone.
Anytime you've forgotten or forget to appreciate the very essence of life,
You're called back here to bask in this divine experience of receiving and expressing gratitude.
Bring to mind the areas of your life that can use a little sprinkling of gratitude.
Hold them in your mind's eye as you breathe easily.
Maybe you hold the water in your cupped palms one more time,
A few more times as you bring gratitude to those areas of your life.
Gratefully,
Pouring this nourishing water on these areas of your life,
Any stagnancies in your home,
Your work,
Or your relationships,
Allowing this water to heal and rejuvenate these areas too.
As you sprinkle gratitude in these areas of your life,
Envision your life perking up,
Blossoming with renewed energy,
Appreciation flowing effortlessly from you,
As effortlessly as the gentle water flowing from the fountain.
Feeling easily,
Simply enjoying your time in this garden,
Feeling peaceful and relaxed.
.
Now it's time to bid the garden goodbye,
Once more expressing gratitude for this experience.
And slowly following the stone smooth path back to the beginning.
Allow the garden to fade from your view.
Slowly coming back.
Notice where the backside of your body meets contact with the ground underneath you.
Feel your body fully supported.
Sit here right now in the comfort of your own home.
You might settle into a deeper breath again.
Remember that this is a space that you can return to whenever you'd like to fill up your own cup to deeply connect with gratitude for all that is,
For all that you are.
That could be returning to this meditation or even just a simple visualization that you can fill your own cup.
I invite you to stay as you are for a little longer.
Maybe that's even just a few seconds or minutes or longer.
Continuing to give yourself what it is that you need as you move about your day.
