Welcome.
Today we are going to explore gratitude.
Gratitude with the breath,
Gratitude in every moment.
So gratitude is something we can explore even when life is difficult.
Finding gratitude can be simple and easy.
We don't have to look for something that's big.
We can be grateful for something as simple as the sun coming up in the morning or perhaps that first sip of coffee or even a pet that shows affection to us.
We can pause and feel gratitude for the simple things in life.
Gratitude can be as simple as noticing the breath,
Noticing the moment.
So today we're going to explore a meditation on gratitude.
If you haven't already,
Please get comfortable either seated or lying down.
Eyes can be closed or gaze can be down.
I'll be ringing the ball in the beginning and at the end of this meditation.
So as we begin,
Let's just start by noticing our breath.
Let's take a few deeper breaths in and some long slow breaths out,
Really coming into this moment,
Gathering our energy inward,
Perhaps breathing slowly through the nose and even longer and slower through the mouth.
And as we do this,
We can visualize or feel this new breath coming in,
This new light,
New energy,
It's nourishing us in this long slow breath,
Moving out as a breath that's releasing,
Relaxing and letting go.
Breathing in to receive,
Breathing out to release.
Do that one more time,
Just at your own pace,
Feeling that breath move in,
Letting go as that breath moves out.
When you feel complete with that,
Coming back to your natural breath,
Just allowing it to move in and out.
Naturally,
Notice where that is.
And letting the body soften and relax,
Perhaps feeling the feet on the floor or the legs on the floor,
Maybe noticing that the earth is beneath you,
Holding you,
Feeling the heaviness of the legs,
Just sensing into the support that's around you as your body rests into it.
Notice the arms and the hands and the fingers,
Can they just grow heavy and move and release?
Perhaps let the shoulders melt down from the ears.
Maybe softening all the muscles in the face,
If that's available for you,
And even letting the jaw release.
And once again,
Return to feeling the breath and the body,
Remembering that we can find gratitude,
Even if things don't feel like they're going well in our lives,
We can pause and be grateful for this breath,
For this moment.
Remember that we can feel the breath,
The breath,
The breath,
The breath,
The breath,
The breath,
The breath,
The breath,
The breath,
The breath,
The breath,
The breath,
The breath,
The breath,
The breath.
For this moment,
That our breath continues to work for us,
That it has for our entire lives and will continue.
So as you breathe in,
You might silently say,
I am grateful,
And as you breathe out for this breath.
Breathing in,
I am grateful.
Breathing out for this breath.
We can be grateful for the simple things in life.
We can find gratitude in every moment.
You might even breathe in saying,
I'm grateful.
Breathing out for this moment.
Breathing in,
I am grateful.
Breathing out for this moment.
We can be grateful for the moments in our lives.
We can pause and be grateful for our breath that supports us and nourishes us.
We can find gratitude in all the moments,
Even when life is difficult.
We might even notice a lightening,
A softening in the heart when we do find gratitude.
Breathing in,
I am grateful.
Breathing out for this moment.
Breathing in,
I am grateful.
Breathing out for this breath.
Just repeating that on your own or choosing your own words or phrases that work.
And you can even practice bringing some things to mind that you are grateful for.
Whatever comes up,
Whatever comes up in the mind,
Whatever shows up in the heart.
What is it that you feel grateful for?
Letting that gratitude rest and be felt throughout the heart center and the whole body.
Breathing in,
I'm grateful.
Breathing out for this moment.
Finding gratitude in every moment.
Even taking a moment to be grateful for yourself,
For all that you do in the world,
For all that you give out.
Being grateful for all that you receive.
Finding gratitude in every moment and every breath.
Being grateful for all that you are.
Breathing in,
I am grateful.
Breathing out for this breath.
Remembering to find gratitude in the simple things in your life.
In every moment of your life,
There's something to be grateful for.
Resting in gratitude.
Resting in the moment.
Resting in the breath.
