This is a guided meditation for embodied gratitude.
For this meditation,
We will be sitting.
So whether in a chair or on the floor,
Find a moment to get comfortable and settled.
Grab a blanket if you need to be warm.
And start to connect with the present moment.
This body,
This mind.
This day.
Feel aware of the sit bones.
Are connecting and grounding down into the earth.
While the crown of the head grows tall,
The shoulders broad.
And away from the ears.
Take a big breath in.
Fill up with life force energy and exhale release any tension any holding patterns that you may be experiencing today.
On this next deep breath in,
Roll the shoulders up to the ears,
Squeeze them tightly,
And then exhale,
Roll them back around and down.
Do this a couple more times,
Inhaling to lift the shoulders to the ears,
Squeezing them,
And exhaling,
Rolling them back and down.
Finally,
Come to stillness.
Become present in the room.
Activate your senses.
What is heard?
How is the air felt on the skin?
What are the sensations of your present moment?
Take the eyes now down.
Down the nose or let them become gently closed.
Now feeling this present moment.
I want you to go inward.
I want you to summon an experience or a person,
A place,
Or a feeling that inspires great,
Incredible gratitude within your heart.
Imagine this person,
Place,
Or thing with great detail.
Not as a static picture,
But as an experience that you are embodied in.
What is the temperature?
How is the light?
How are you moving through space?
What is the feeling of this immense gratitude?
Like in your body.
If this is a person or an animal or a place,
Spend some time looking around this environment.
If it is a person,
Then reflect on the color of their eyes,
The way that they smile,
The way that they hold themselves,
The cadence of their voice.
Spend some time embellishing this reality,
This memory.
Move even deeper inward to experience and embellish,
Visualize and feel the gratitude,
The appreciation.
For this person,
Place,
Or thing.
Let it swell up like a force in your heart.
Bring the palms to the heart.
Connect deeply with this basin of your gratitude,
This homestead of your heart.
This place where sacredness,
Appreciation,
And gratitude live eternally.
With your hands at your heart,
Grow this gratitude.
Grow this feeling.
Let it move from your heart space into your limbs,
Expanding in all directions,
Becoming a field that holds you.
Makes you vibrant from the inside out.
Because you know what you love.
You know what you appreciate.
And it is here now,
Growing bigger in your heart.
As you breathe rhythmically,
Simply grow this gratitude.
Imagine the feeling is spreading.
The intention in the heart is growing deeper.
The recognition.
Of the immense opportunity.
Especially those people and places that hold such power and gratitude and presence in our hearts.
Taking a moment to allow this feeling to swell.
Recognize.
The immense gift.
Of having Any one thing,
Any one single thing to be deeply grateful for in this life.
Make a heartfelt promise to yourself.
To hold on to this feeling.
To embody it throughout your day.
To pass it on to others through the light of knowing in your eyes.
The illuminated recognition.
Of the gift of our experience.
This powerful,
Beautiful light will move through you for the rest of the day.
And for as many times as you would like to come home to the place in the heart.
Where you can embody.
Grow.
And give your gratitude.
Take this final moment to grow your gratitude.
This embodied feeling of presence and appreciation.
Let an inhale lift that intention into your heart space under your palms.
And on your exhale,
Let it deeply take root there.
And remember that anytime you bring your palms to your heart or your attention to your gratitude,
You can come back to this sacred space.
With your next few breaths,
Gently flutter your eyes open and take a moment to gather yourself in this newfound embodied gratitude.
And move on through your day.
Be well.
