Hi,
This is Jonathan.
Thank you for joining me for this meditation on gratitude.
Why don't we begin?
I invite you to find a comfortable position,
Either standing or sitting or lying down.
Whatever is best for you today.
And we'll start with a deep,
Intentional breath in through the nose and exhale slowly through the nose,
Letting go of any tension or tightness in the muscles,
Relaxing the body and gently closing your eyes or lowering your gaze.
And let's do that one more time.
Inhale deeply,
Filling the lungs and exhale fully,
Emptying the lungs and now allow your breathing to return to a normal,
Comfortable pace and bring your attention to the feeling of the body.
Notice where it makes contact with the floor,
The cushion or the chair.
Feel the support beneath you.
Feel the weight of the body and the pressure below you and the sense of gravity and acknowledge this simple experience of being supported.
I invite you to think of one small thing that you are grateful for today.
Could be the warmth of the sun,
A hot cup of coffee or a kind word from a friend.
No need to overthink this.
Just the first thing that comes to mind.
And as you hold this thought in your mind,
Notice how it makes you feel.
Does it bring a sense of joy,
A sense of peace?
Does it bring a smile to your face?
There's no right or wrong feeling.
Just observe whatever is there without judgment.
And let's expand on this feeling.
Bring to mind another thing that you're grateful for.
Maybe it's a person who has had a positive impact on your life,
A place that brings you comfort or a skill that you're proud of.
Imagine this person or thing vividly in your mind.
See the details,
Hear the sounds and feel the emotions associated with it.
And take a moment to fully immerse yourself in this feeling of gratitude.
Imagine it as a gentle warmth growing from your heart,
Radiating through your entire body.
With each inhale,
This warmth gets stronger and with each exhale,
It expands,
Filling every part of your body with warmth and appreciation.
And let's sit with this feeling of gratitude now for a minute in silence.
If you find your mind wanders,
Gently guide it back to this feeling of gratitude,
Like a boat returning to a calm harbor.
Sit with this feeling for one silent minute.
Now,
As we begin to conclude our practice,
Slowly bring your awareness back to your breath.
Notice the gentle rise and fall of your chest or your belly.
Feel the air as it enters and leaves your nostrils.
And begin to bring some gentle movement back to your body.
Wiggle your fingers and toes.
Gently stretch your shoulders and neck and back.
And when you're ready,
You can gently open your eyes.
And may this feeling of gratitude stay with you throughout the day.
