Hello.
Welcome to a full moon meditation.
Let's begin by finding ourselves in a comfortable position.
That might be sitting,
Supported or unsupported,
Or laying down.
You could even stand if that feels really good.
But find yourself with an elongated spine.
Maybe just notice yourself rooting down through any contact you have with the earth.
And maybe lifting up through the crown of the head.
You might choose to close your eyes.
And if it feels good to you,
You may choose to place your hands somewhere on your body.
Maybe that's over your heart,
Stacked on top of each other in a prayer position,
Or just resting alongside your body or in your lap.
And we're going to begin with a couple of cleansing breaths.
So let's take three to five cleansing breaths.
Inhaling in through the nose,
Deep into the belly,
Expanding the rib cage,
And let it out through your mouth.
Sigh it out.
Feel free to make sound,
Be noisy.
Inhaling again.
Filling the belly,
Filling the chest,
The lungs,
Letting the shoulders rise,
And exhale,
Let that whoosh out.
One more time.
Taking a deep breath in and this time on the exhale see if you can really lengthen the exhale and begin to notice anything that might be coming up for you.
This could be sensations in the body.
It could be.
.
.
Thoughts that are repeating in the mind,
Just becoming aware of what is going on for you right now.
In the body and in the mind.
And then begin to expand out from there and again feel the ground,
The support beneath you,
Feeling yourself be held.
And bring your awareness into the current moment,
Into your breath,
Noticing the way the breath feels on the inhale and on the exhale.
And today on the full moon we're going to focus a bit on gratitude.
The full moon is a time that people associate with abundance and with completion.
So before we dive into all of the gifts that we've been given,
Let's just begin with some gratitude for the breath that we have right now,
For the inhale and for the exhale.
That is sustaining our bodies.
Keeping us tethered to the world around us.
And it feels good to you,
You might choose to expand that gratitude out to your body.
For your ability not just to breathe,
But to.
Eat,
To sleep,
To move.
For the strength that you have.
For all of the tasks and hobbies.
The work and the fun that you're able to do because of your body.
And if you'd like,
You can give yourself a little hug.
Allowing yourself to touch your body,
Ground yourself into the moment.
And if you want to stay here,
You can continue with this thought.
If you want to go a little deeper,
You might begin to think of things that you feel grateful for.
It could be.
.
.
The rain replenishing the reservoirs.
Or the sun shining down on the flowers.
It might be the people in your life.
It could be the way you structure your day.
Building in time for yourself.
Time to feel present.
Time to acknowledge what is.
Might be grateful for time.
The gift that you get to give others and others give to you when you spend time with each other.
And from here.
You might give yourself appreciation.
The gratitude for this moment and slowing down.
Reconnecting to yourself.
You might Take another deep breath in.
And see if you can.
Feel this gratitude.
As a sensation in your body,
Like a warm light.
And as it fills your lungs,
It begins to expand.
Letting gratitude fill your whole chest,
Abdomen.
Maybe moving down your arms to your fingertips and palms.
Moving down your spine,
Down your legs,
All the way to the bottoms of your feet and your toes.
Being grateful for.
All that you are in this moment right now.
You might invite love.
In inviting love to mix with this gratitude Love that is kindness and acceptance.
That is patience and tolerance.
Breathing this beautiful energy all the way down to your fingers and toes.
And again,
If you call into mind.
Perhaps someone or some people you really care.
Bye.
You might begin kind of radiate this energy out,
Could be.
Whoever's in the room with you,
Or any animals,
Any plants.
You could fill the whole room you're in.
Sending that gratitude and peaceful energy out.
To the people that you're thinking of.
Or you can send it generally out to your neighborhood.
Noticing how far beyond yourself you can expand these feelings.
Perhaps reaching out across your state,
Your country.
Seeing if you can envelop the whole world.
And this calm loving feeling.
Into this gratitude.
For life here on earth.
And as you continue to breathe.
Perhaps you can feel the energy returning back to you.
Coming back into the body.
Allowing yourself to receive the feeling of love and gratitude.
The gratitude and love that the earth has for you,
That the universe has for you.
That your friends and family.
Neighbors and community members.
Have for you.
You might tap on your body to help yourself.
Receive.
If it feels like it's difficult for you to stay in your body,
You could even just place your hands on your body.
Letting yourself ground into that feeling.
And as this is the full moon,
You might choose to Think of something that you have been working towards that you feel like is coming to fruition or has come to fruition,
The intentions that you have.
We might spend a moment.
To think about this last moon cycle.
Notice ways that you learned.
Those that you've grown.
And it's okay to notice any changes that you think you might want to make,
But now's the time for gratitude,
For being in acceptance,
For being present.
Now's the moment before action and you can sit.
And you can rest.
I'm sorry.
And I'm going to give you 30 seconds.
To consider any intention that you might have in silence,
In reflection,
With this day,
With this full moon,
Any way that you would like to honor it or celebrate it or celebrate yourself.
And if that feels difficult,
You're welcome to just spend the 30 seconds sitting in that feeling of love and gratitude.
Once again,
Begin to notice your breath.
Observe.
Any differences?
Might be the thoughts that are in your mind,
It might be the emotions you're holding in your body.
And just like the beginning,
We're going to take some deep breaths,
This time wakening the body,
Inhaling through the nose.
And you're welcome to sigh out if that feels good to you.
Few more breaths,
Waking the body.
One last breath.
This time you might choose to wiggle the fingers,
Rub the body,
Maybe rub the hands together and feel the heat.
Place it on your body somewhere.
I hope you have a beautiful full moon,
However you choose to honor and celebrate it,
Wherever you are.
