Namaste.
Welcome to this gratitude meditation.
Firstly,
I'd like you to find a comfortable seated position,
So that may be an easy pose with your legs crossed,
Or you can sit with your back up against the wall and your legs straight out in front of you.
Or if you prefer,
You may wish to sit on a chair with your feet firmly grounded on the floor.
So take a few moments now to get comfortable in your seated position.
Now bring your awareness to your breath.
Focus on the inhalation and the exhalation.
Bring your awareness inwards and keep your focus on the inhalation and exhalation.
You're feeling centered and calm.
I will be bringing your awareness to things in your life that you are thankful for.
Just give gratitude the chance to come up naturally.
And when it comes up,
Just let yourself sink into the feeling.
Surrender to it.
Notice how it feels in your body.
How your energy feels.
And if it doesn't come up,
That's okay.
You don't need to try to make yourself feel it.
Just surrender to your heart and not your head.
So let's flash through all aspects of your life that you might be grateful for.
Firstly,
Bring your awareness to your breath as you inhale and as you exhale.
And notice that each of these breaths gives you life.
And now be aware of your heart beating,
Pulsing,
Filling with love,
Compassion and peace.
And flowing the love,
Compassion and peace back out.
Now bring your awareness to your eyes.
The eyes that let you see color,
Faces,
Smiles,
Nature,
The sunrise,
The sunset,
The rainbow,
The moon and the stars,
Yourself in the mirror.
Bring your awareness to your ears,
The beaming sound,
Music,
Laughter,
The voices of those you love,
The silence and the beautiful sounds of life.
And now bring your awareness to your nose that smells the ocean breeze,
The aroma of sweet perfume,
The flowers,
The trees,
Newly cut grass and the wafting smells that come from the kitchen.
And now bring your awareness to your lips and mouth that tastes and savors and nourishes,
Kisses and speaks that whispers and sings.
And bring your awareness now to your hands that hold and touch and caress and open and close and applaud and squeeze the arms and shoulders that carry and hug and lift and stretch.
Our feet,
Our toes,
The gift to wiggle them,
Transport you,
Walk,
Run,
Dance,
Kick,
Leap and point.
And what about your tears,
Your sorrows and in the strength that you seem to be able to muster to make it through each and every day.
And now bring your awareness to your abundance,
Your expansion,
Your evolution,
The affluence,
Flow and empathy,
Love and light and your ability to see growth and potential in every moment.
And now just breathe and feel more grace and ease.
And now experience the warmth,
Love and compassion that gratitude brings into your heart.
Drift your awareness to nurturing relationships in your life,
The new ones and the older ones.
Material things that come to you unexpectedly,
Things that flow to you with great effort and commitment,
Hard work.
And think of love in your life and your connection to those things that are sweet and loving and honourable and those things that just feel right.
And when we no longer take life for granted,
We become grateful for everything that we have.
Just breathe and feel this flow,
Feel the gratitude flow.
And now just experience the warmth,
Love and compassion that gratitude brings into your life.
And then when you're ready,
You can bring your awareness back to your body,
Back to the room.
And when you're ready,
You can gently open the eyes and return to the room.
Namaste.
