Welcome.
This is Julia Frohdahl,
And I'm so happy to offer you this morning meditation to help you start your day in a beautiful way with gratitude and a warm heart.
Begin by taking a quiet seat and closing your eyes.
And start to tune into your breath.
Just become aware of the breath moving in and out of the body on its own.
And now start to deepen and smooth out your breath.
So take a nice,
Long,
Even inhale,
And then a nice,
Slow,
Even exhale.
And continue like that for a moment to clear the inner space.
Just nice,
Long,
Even inhales and nice,
Slow,
Even exhales.
And then begin to imagine the inner space of you as a large,
Empty container.
Just a large,
Empty and spacious container in which there is room for any ideas or thoughts or feelings to exist.
A space where nothing is rejected,
But nothing is held onto either.
Just a spacious container in which all that is can come and go.
And within this container,
If you feel that your energy is concentrated up in your mind's center,
Imagine walking yourself down the throat and into the heart center.
And leave some of yourself there,
A good amount of yourself there in the heart center.
And then continue walking further down into the belly and inhabit the belly too.
Consummate the whole body,
All of its cells,
All of its centers.
And feel every cell illuminated with the soft light of your awareness.
And just feel lots of space inside,
Lots of clear,
Open space.
And now begin to ask yourself,
What am I grateful for?
And as you ask this question,
Let anything that comes to you simply rise up through this spacious container.
Just let things rise up and then go.
Adding nothing,
Editing nothing,
And holding onto nothing,
But rather just enjoying whatever it is while it rises and passes through.
What am I grateful for?
I'm grateful,
That indeed whoever has an idea of what will rise.
If there are moments when nothing comes,
That's fine.
Just enjoy the space in those moments.
Sometimes several things will arise at once,
And sometimes it will be one thing slowly at a time,
Maybe just one thing per sitting,
And that would be enough.
Whatever it is,
Just allow and enjoy.
What am I grateful for?
I feel as though such thing will be an sale when I before it.
Now take a clearing breath in and a slow breath out.
Just think about one moment in your life that you're grateful for.
Maybe something that changed you or opened you.
A moment of grace,
An act of kindness,
An encounter with someone who inspired you.
Just one moment in your life that you're grateful for.
Really just artistical Thank you.
Take a clearing breath in and a clearing breath out.
Keep your awareness on your breath and maintain your nice,
Even breathing.
And then bring a little smile to your face.
And notice how you feel now compared to when you started.
And from this state of gratitude,
You might bring your hands to your heart or into prayer if you like.
And begin your day here.
Thank you so much for joining me today.
Thank you.
Thank you.
