Hello and welcome to your gratitude meditation.
Let's first find a comfortable seat.
So perhaps sitting in a chair with your feet firmly planted on the ground,
Or perhaps sitting on the ground cross-legged.
But please,
Most importantly,
Find a comfortable position because we're going to be here for a little while.
Press down through your sit bones,
Lengthening through your spine,
The crown of your head reaching towards the sky.
Take an inhale through your nose,
And on your exhale,
I invite you to relax your shoulders back and down.
Your hands can be in any position that they feel comfortable,
Palms facing up if you feel like you need some energy,
Or if you need a little something from the universe,
Or palms facing down if you feel like you need some grounding sensation,
If the thoughts are jumping from one thought to the next,
And you're just kind of feeling all over the place.
The next thing I invite you to do is to find that comfortable,
Steady rhythm of breath,
Just as long as it is comfortable and sustainable.
And as we begin,
Bring that attention and awareness to your breath.
Our breath is our anchor in our meditation practice,
So anytime you find yourself thinking about other things,
Tap back into your breath.
See if you can stay with your breath from the inhale,
And the slight pause,
And follow it all the way through the end of your next exhale.
And just keep coming back to that.
So today we will look for things that we are grateful for.
So even as we begin our practice,
We can be grateful for our breath,
The ability to take in these breaths through our nose,
And allow this breath to nourish us and ourselves.
So thanking the universe for each and every day that we continue to breathe,
Breathing prana,
Chi,
Life force into our bodies.
And if there's anything in particular that is happening in your life that you feel grateful for,
Please bring that to mind.
Feeling the sensations in your body as you take that breath in,
And allow that gratitude to swirl in your heart space,
In your belly,
Or anywhere else that you might notice that feeling when you think about this thing or event,
Or whatever that you are so grateful for.
Whatever this thing is,
It is ours for right now.
Let us be grateful for it in this moment.
Oftentimes when we are not aware of how grateful we are for something,
We don't appreciate it until it is actually gone or out of our reach.
In our mindfulness practice,
We are given the gift of the present moment.
So when we notice,
When we are happy,
We're feeling those sensations in our body of joy,
To just say a quick little thank you to the universe for whatever is taking place in that moment,
Staying in the moment,
Being grateful for that moment and all that it brings.
It's like that saying,
You don't know what you got till it's gone.
So working to find something to be grateful for each and every single day could be the small things that we take for granted often,
Like running water,
Electricity,
Having a safe place to live,
Food.
These are actually not little things.
These are huge things.
So if that's what you are grateful for today,
Then that is what you are grateful for.
When you realize you have so much,
It's almost like the other things that we are striving and searching for,
When we accomplish them,
Those things become the cherry on top.
We have so much to be grateful for in our lives.
It is important to take time to think about all those things that we are grateful for,
Because we never know when we won't have them again.
This could be a material item.
It could be a person or a relationship.
Be grateful for the experience and the opportunity to have had it in your life for however long that lasts.
I invite you to come back to your breath,
Noticing how it feels in your body that anything has shifted or changed.
Has that feeling of gratitude shifted in your body?
Has it moved?
Has the sensation changed?
And staying with your breath for a few more moments.
I'm taking another moment here to think about anything else that you are grateful for today.
It could be a person or an experience.
It could be something greater.
Maybe you're looking forward to an opportunity.
When we live in this space of gratitude,
It invites more abundance to our lives.
We are grateful for what we already have,
And the universe gives us more.
So staying in the flow of this gratitude,
This feeling of gratefulness.
It's like you just stay in this big circle.
You're grateful for what you have,
You get more,
You're grateful for that,
You receive more.
So the attitude of gratitude creates more abundance.
Taking a few more breaths here before we close out our practice.
Begin to bring some movement to your toes,
To your fingers.
Allowing any small movements in the body,
Gently waking up from this position.
Take a fuller breath on your next inhale.
Exhale,
Release out your mouth,
The gentle sigh.
One more inhale through the nose.
Exhale,
Gently out through your mouth.
Then inhale,
Reaching your arms up and overhead,
Taking that stretch.
Exhale,
Bringing down that divine universal energy back to your heart center,
Palms touch.
Thank you so much for joining me in this gratitude practice.
The light in me salutes and honors the light in you.
Namaste.
