Hello,
It's Chi Ling.
Welcome to your full moon meditation.
As the golden moon sits round and full in the night sky,
We take a moment to celebrate what it is that feels full in our lives.
In what ways are we grateful?
Really deeply connecting with the sensation of gratitude and celebration within you.
And let's begin.
Find a comfortable position,
Either seated or lying down.
Balance your body so that it is parallel on both sides.
Sense your connection with the earth,
Allowing your body to become heavy,
Your breathing soft and fluid.
Notice your breath as it enters and exits your body.
Sense the natural current of your breath.
Notice your belly,
Chest,
And rib cage rising with each inhale and falling with each exhale.
Deepen your breath.
As you inhale,
Fill your belly,
Upper belly,
And chest.
As you exhale,
Gently contracting belly,
Upper belly,
And chest.
As you inhale,
Feeling this breath pulsating out through the back of your rib cage and sides of your rib cage,
Expanding outwards 365 degrees,
Holding that inhale at the top.
Then exhaling to release,
Feeling that gentle contraction,
Bringing all the brilliance of the breath back into your body,
Releasing whatever is unnecessary.
As you inhale,
Expanding your breath to fill your body,
Expanding outwards 360 degrees in every direction,
Holding the breath at the top.
Exhaling to release,
Gentle contraction,
Allowing your exhale to be just a little bit longer than your inhale.
Really noticing the different parts of your belly expanding with each inhale from lower,
Upper,
And chest.
Exhaling for lower belly,
Upper belly,
Chest.
Then moving at the pace of your own breath,
Continuing to notice how the breath expands your belly to your chest,
To your rib cage on the inhale,
And gently contracts on the exhale,
Feeling the fullness of your breath.
Gradually,
Notice a sensation of gratitude within your body.
What does gratitude feel like,
And where do you feel this gratitude within you?
What are you grateful for?
What are you celebrating this full moon?
Feeling this and anchoring it back into your body,
Perhaps noticing thoughts and emotions with this theme of gratitude floating in,
Feeling it within the body,
Then allowing the thought to pass away once more with gratitude.
Allow a gentle smile to come over your face,
Perhaps feeling a smile also throughout your whole body,
This smile permeating your internal organs as you notice,
Where do I hold gratitude within me?
And where do I feel this sense of gratitude in my life right now?
As you connect with gratitude within your life and within your body,
Allow this sense of gratitude to grow.
Give it a color,
Perhaps imagining this golden light of gratitude wherever it is in your body expanding,
Radiating,
Filling your body so much that this beautiful gratitude flows outwards,
Radiating outward like you are a little sun,
And growing to envelop all those that you love with a sense of gratitude,
Your own gratitude and celebration radiating outwards to those that you love.
Then radiating your gratitude further out,
Expanding to fill your town,
Your larger community.
Continuing to connect with your inner smile and sense of gratitude,
Continue radiating this beautiful light of gratitude even further out,
Rippling it out as far as your imagination can carry you,
Imagining this as either a felt sense or as a visual sense,
Imagining and seeing in your mind's eye this loving light of gratitude rippling outwards,
Past our beautiful Earth,
Past the shining light of our golden full moon,
Radiating through the stars,
Multiple galaxies,
Imagine and feel.
At some point,
Finding yourself rippling this gorgeous lighthearted sense of inner smile and gratitude and celebration,
Imagining yourself at the edge of the multiverses,
Dropping your gaze down to our Milky Way,
Our moon,
Our Earth,
Your country,
Your town.
Then gradually noticing yourself,
You have radiated so much gratitude and beautiful celebration far out,
Now we bring this back in,
Dropping this beautiful light back in towards yourself,
Permeating your body,
Radiating through every cell of your being.
Filling yourself once more with this grateful,
Beautiful,
Lighthearted full moon beauty.
Notice your breath.
Notice your inner smile.
Notice all this beauty that you hold,
Create,
Radiate out and radiate back in.
As you are ready,
Taking your time,
Gently opening your eyes,
Bringing movements back into your body,
Integrating.
How will you carry these gifts forward into your life from here?
Continuing to sense,
Feel and create more gratitude,
Beauty and celebration in your life.
Thank you so much for joining me for this full moon meditation.
