Hello,
Beautiful ones.
Welcome to this morning gratitude meditation.
Begin by getting into a comfortable position.
Perhaps you're still in bed so you can snuggle back down.
Or if you've already gotten up,
Just find a place that's relatively quiet.
And sit with your head,
Neck,
And back straight,
Or in whatever position feels comfortable to you.
Begin by taking a nice deep breath in and letting it out.
And then breathe in whatever way feels good to you.
Finding your breath in your body.
And as you're focusing on your breathing,
Your mind might wander away.
And that's okay.
That's what minds do.
Just notice where it went and bring it back to your breathing.
And as you're breathing comfortably and easily,
I want you to know that today is a good day.
Today is the kind of day where anything can happen.
As you relax and breathe,
Know that you are allowing your body to heal and rejuvenate and center itself to guide you through your day.
This is a new you in a new day.
This is the perfect time to create the kind of day you want.
This is a day where you can have awareness of the way that you respond.
You can notice your breathing.
And you can choose to bring energy to open doors to new possibilities in your day today.
Breathing in through your nose,
Taking in this beautiful new day.
Breathing out,
Getting rid of everything that no longer serves you on the exhale.
This is a good day.
This is the kind of day where you don't have to judge anything that occurs.
Every day is a new beginning.
You can become aware of your emotions and your physical sensations.
And they can become helpful tools to enable you to respond in ways that are more effective.
So you can sort through the kinds of things that you want in your day and those that you don't.
Breathing in,
Filling your lungs with the fresh,
Clean air of a fresh new day.
Breathing out all of the leftover tension and energy from the day before.
This is the day you deliberately start tuning yourself in to appreciation and gratitude.
Today everything in your world will respond differently than it has before because you are taking care of you.
And by focusing on good self-care,
You can engage more authentically with others,
Helping them as well.
Breathing in,
Filling yourself up with the love that's always available to you.
Breathing out,
Feeling your muscles letting go of tension and tightness.
And shifting into an awareness of your body now.
Breathing in,
Feeling the cool air as it goes down into your belly.
Breathing out,
Noticing how the air feels warmer as you exhale.
Starting at the top of your head,
Breathing into your head,
Your skull,
Your brain,
And all the bones and muscles around it.
Breathing into these areas,
Sending nourishing,
Nutrient-rich oxygen to them.
Feeling the appreciation for your beautiful brain,
A brain that works all day,
Every day to protect you.
Even if sometimes you struggle with the way that your brain does that,
It may not always feel like it's protecting you.
But see if you can find that appreciation for the parts of your brain that are beautiful.
Scan down into your chest.
Perhaps you're a person who can feel your heart beating.
Even if you can't,
Acknowledge your big,
Powerful heart and all of the love that it holds.
Appreciate the fact that your heart knows how to perfectly pump oxygen-rich blood to every cell of your body.
Feel gratitude for your hard-working heart.
And if right now,
For some reason,
Your heart isn't working as well as it should be,
See if you can send some compassion to your heart.
Noticing and feeling the gratitude for your lungs,
Constantly exchanging carbon dioxide and oxygen in perfect balance and harmony.
Noticing your breath.
It's been with you from the moment you arrived on the earth and it will be with you until the very end of your life.
Using love for your breath,
Your constant ally can energize as well as relax you.
Or if difficulty breathing is a thing right now,
Then sending some love and compassion to your lungs.
And as you continue to breathe,
Take your attention to where your body is making contact with the surface beneath you.
Feel the support against your seat,
Your back and your feet.
Move your attention to your legs and your feet,
Acknowledging that some people don't have legs and feet.
But if you do,
They power your movement and they work harmoniously together to take you all the places that you wish to go.
Feeling beautiful,
Healthy legs and feet,
Which help you walk and run and dance.
Using gratitude for the movement they allow you and sending love to them.
And if your legs and your feet aren't feeling good right now and aren't working the way that you want them to,
Send some love and compassion to them.
Continue breathing in and out,
Scanning your body.
Perhaps bringing gratitude to your organs,
To your hands,
To your eyes,
Your ears,
Your feet,
Balancing the gratitude for the parts that work well and that are strong,
With the love and compassion for some parts that may not be working the way that you want them to.
Gratitude and love and compassion.
And as you return your awareness to your breath,
Think of someone or something or a being that you love,
That you care about and that cares about you.
It can be a pet,
A partner,
A friend,
A family member,
A spiritual being.
And as you visualize them in your mind,
Breathe into your heart space,
That spot in the center of your chest.
And notice how this area feels when you think of this person.
Does it feel warm or tingly?
Perhaps it's an emotion like love or joy.
Perhaps you're not feeling anything right now and that's okay.
Just imagine what love or joy would feel like and breathe this in.
And on the exhale,
Releasing any tension that's not serving you.
And now thinking of something that you appreciate and that you have gratitude for.
It can be the food in your refrigerator that nourishes you,
A bed that envelops you at the end of a hard day with support and coziness.
Perhaps it's a blanket or an article of clothing that makes you feel warm and comfy.
Feel this in your mind and allow the feeling of deep appreciation to wash over you.
Appreciate that you have something around you that helps you bring comfort and joy.
And if you don't have something around you right now that brings you comfort and joy,
Give yourself some love and compassion.
Breathing in the deep sense of appreciation or love and compassion and breathing out any feelings of tension or doubt.
And then bringing to mind something about yourself that you appreciate.
It can be your sense of humor,
Your nurturing personality,
Your drive and ambition,
Your loyalty to the people that you love.
And if that's hard today,
Maybe you can only come up with gratitude for the air in your lungs and the beating of your heart and being in your body.
Acknowledge and appreciate any part of you that you can be grateful for.
Really soaking in this appreciation.
Appreciating ourselves helps us to be able to appreciate others even more.
Knowing that when we confine those parts of ourselves that are good and we're grateful for those parts,
We know that that's a good path for focus and awareness and energy.
And as we come to the end of this meditation,
Take the biggest breath you've taken so far today and let it out with a sigh.
Wiggling your fingers and your toes.
And then whenever you're ready,
Opening your eyes,
Returning to the room,
Ready to face your day.
Namaste.
