Hello,
And welcome to today's meditation practice.
It's the 12 intentions of gratitude.
I am your host,
Katie Sarma.
I encourage you now to find a safe space where you can fully and completely relax,
Allowing your body to melt into the space you're in,
Feeling both light and heavy all at the same time.
Keeping your attention on today's practice,
And if your mind begins to wander at any given moment,
That's okay.
Just bring it back to this place of peace and tranquility.
Intentions for living a full day of gratitude.
Closing your eyes and taking a few deep breaths,
All the way out and all the way in.
Notice how your breathing so soft and so often just takes care of itself.
Just breathe in,
Moving itself through your body and keeping you alive.
Just keeping you alive.
Commit to not taking this miracle for granted.
See if you can take inventory of the things for which you are grateful for.
Let them roam through your mind and calm your body,
And thinking of five things that you're grateful for,
Which matter to you.
See if you can engage in an act of kindness today.
Notice if you're pulled toward kindness for a stronger self,
For a stranger more than someone close to you,
Or vice versa.
Either way,
Your kindness with no strings attached,
No need for reconciliation,
Truly just notice the completeness and fullness of letting go,
Of needing anything back.
We continue to bring to mind someone for whom you are grateful for.
Someone who has influenced you positively,
Perhaps they're a protector,
A loved one,
A mentor,
Someone for whom you are grateful for,
And savor this image of this person,
Or the memory of them.
And try to allow the image of this person to be held by all the cells in your body.
Not just your mind,
But throughout your body,
Savoring this feeling of gratitude for this person.
Notice what happens in your emotions and in your body while doing this.
At any point during your day,
See if you can reflect upon this one important thing that you've learned today or yesterday.
One important thing that you have learned,
Feeling gratitude for having learned this new thing.
Today you can let someone know that you are thinking of them.
Sending a card,
Calling somebody,
Writing a note,
Sending a text or an email,
Letting them know that you are thinking of them.
Expecting nothing in return,
Just sharing your appreciation and acknowledgement for this person.
And at some point,
See if you can sit quietly and allow a sense of peace to enter your heart.
Allowing the sense of peace to flow into your heart,
Perhaps lighting a candle,
Creating a grateful intention,
Settling into the sense of peace and allowing the sense of peace to enter your heart.
Residing in this space of gratefulness for a few precious moments.
Informing the intention to show up absolutely,
Wholeheartedly to everything you do today.
Noticing at the end of the day if anything changed because of this intention to show up absolutely,
Wholeheartedly.
Seeing if you can make a decision to see your most challenging moments today as opportunities.
What might make itself known or available to you in hard times?
How can you cultivate even small segments of gratefulness for gifts that can come with a struggle?
Seeing your most challenging moments today as opportunities.
See if you can turn all the waiting moments of the day into moments of heightened awareness.
If you're waiting in line,
Waiting for a meeting,
Waiting to get somewhere.
See if you can turn these moments into moments of heightened awareness.
Try to be fully present in these times to what might be a blessing in disguise.
The blessings and protections around you.
Notice at the time in between things is huge gift that you can truly enjoy.
And if you share a meal with others today,
Ask each person to share something for which they are grateful for.
Maybe even two or three things for which they are grateful for.
If you are eating alone,
Bring to mind something for what you are grateful for and dedicate your meal to that gratitude and gratefulness.
These are some sample intentions to cultivate and savor these feelings of gratitude each day.
And with that,
I encourage you to take that in every day.
Being grateful for the small and big things all at the same time.
Taking a moment to be grateful for everything that life comes through to and through you.
Before we end today's meditation,
I encourage you to reflect in a moment of gratitude.
Lying here with your eyes closed,
Focusing on that breath.
Being grateful for this life you have.
As we end tonight's meditation,
Or today's meditation,
I encourage you to slowly and start wiggling your body,
Bringing life back into it.
Allowing a full deep breath in and a deep breath out.
Finding that rhythm and that cadence in your life.
In these grateful moments and grateful ideas and things with you.
In the moments,
Days,
Weeks and months ahead.
Breathing in fully and deeply.
Exhaling slowly and softly.
And remembering the warrior inside of me sees and honors the warriors inside of you.
Namaste.
Thank you again for joining today's gratitude meditation.
