Good morning.
Your guided meditation this morning is part of a series of yoga and meditation practices for mental health.
This meditation is all about gratitude.
A gratitude practice can positively impact our thoughts,
Mind and even the brain,
Boosting dopamine and serotonin levels,
Bringing about an increase in positive feelings and a sense of well-being.
We'll begin our practice today by coming into a comfy position and if you are still in bed take some time to stretch,
Moving the body a little and then allow the body to settle back onto the bed.
If you've been up and about for some time and are choosing to stay in a seated position for this practice,
From your seated position take a moment now to move the body in any way that feels good.
Closing down the eyes if that feels safe for you and begin to bring your awareness to the sensation of the breath in the belly,
Noticing the rise and fall of the belly with each breath.
Together we will take a full belly breath in through the nostrils,
Allowing the belly to expand,
Becoming super full.
Pause at the top of the breath then open the mouth,
Exhale let it all go.
Take two more breaths just like this in your own time.
Now begin to bring your awareness to the sensation of touch,
The points where your body is in contact with the surface beneath you,
The touch of your clothes or your blankets on your skin,
The temperature of the air in the palms of your hands.
Linger your awareness at the palms of your hands,
The soles of your feet,
Top of your head and take your awareness now to your heart center.
Begin to send the breath into the heart center,
Visualizing each breath as a warm golden light like the rays of the morning sun,
Filling your heart and whole body with a sense of warmth,
Love and joy.
Feel the vibrancy of this light,
The vibrancy of your breath flowing through every cell in your body.
Feel yourself becoming lighter,
Warmer and allow your mind to drift to something you are grateful for.
Hold this feeling of gratitude close to your heart,
Say it out loud to yourself or in your mind.
What is it that you are grateful for?
Letting go and bringing your awareness back to your breath.
Now allow your mind to drift to visualizing someone you are grateful for.
Hold this feeling of gratitude close to your heart,
Say out loud or to yourself who it is that you are grateful for.
Letting it go.
Visualize yourself now sharing your gratitude with someone else,
Someone who needs to hear that you are grateful and notice how they might feel.
Notice too how you feel when you share gratitude with someone else.
We hold on to the sensation of gratitude in the body,
Carrying this warmth and this light with us throughout the rest of the day.
We'll take a full breath now into the body and exhale really slowly,
Taking another nourishing breath in filling up all the way to the top,
Pausing at the top of the breath then open the mouth big sigh,
Let it go.
As you come back to the morning,
Back to the space that you are in,
Becoming aware of sounds around you,
Make a quiet commitment to yourself to seek just one thing to be grateful for today.
Begin to wiggle your fingers and toes,
Bringing some movement back into the body,
Take a big stretch.
Give yourself thanks for this time you have given to you this morning to practice gratitude.
Thank you so much for sharing this practice with me,
I'm truly grateful you are here.
Enjoy your day.
