Welcome.
Please find a comfortable meditation posture,
One where you can be at ease and find stillness in your body,
Whether you want to lie down or sit up on a chair or cushion.
Finding what's right for you in this moment without judging yourself,
Inviting relaxation,
Rest into your body.
And when you're there,
Go ahead and start closing your eyes or lowering your gaze with a soft focus.
Either is welcome.
Beginning this journey of gratitude,
This journey of coming home,
Of connecting with what really matters,
Start by feeling your feet wherever they are,
Perhaps on the ground,
Connecting you with the earth.
Feeling your tailbone rooting down and your upper body holding you up if you're sitting or relaxing,
Melting if you're laying down.
And just inviting that sensation of letting go,
Of relaxation,
Of deep grounding,
Surrender into your body like a warm wave,
Gently flowing through you,
Relaxing you,
Opening yourself to receiving,
To just being at the end of the day,
Noticing the rise and fall of your breath without feeling a need to control it,
But just simply paying attention to this effortless flow that moves through us all day,
Every day.
And beginning perhaps with gratitude for your breath,
For the simple fact of breathing,
Of being in your body in this moment,
This breath,
And see what it's like to breathe with this intention.
You might notice some warmth in your chest or on your heart center.
Maybe a gentle smile wants to come on your lips.
Maybe it's something else.
Perhaps you feel neutral towards breath,
Remembering to practice non-judgment and self-compassion.
Breathing with intention,
With awareness,
With gratitude.
Now I invite you to pick a different part of your body in this moment that you want to express gratitude to,
Whether it's your feet who've been carrying you all day,
Oftentimes also unconsciously walking us through the day,
Or maybe it's your voice,
Your throat that allows you to speak your truth and communicate and connect with others.
Picking that one body part that you want to express gratitude to,
Noticing how it feels to bring intention and awareness there,
Connecting with yourself,
Connecting with gratitude,
With what it is to be alive.
You might feel tingling or any other physical sensation.
By bringing awareness to that body part.
And when that feels complete,
You kind of return to being in presence in the present moment.
And bringing to mind one more thing that you feel grateful for in this moment,
Trusting that there is one more thing or person even you'd like to express and send gratitude to.
This can be yourself,
This could be something you've done today or something that's happened to you,
Or another person that you want to give your thanks,
Your deeply felt warmheartedness,
Your deep gratitude for that moment.
And I invite you to really be in this energy of openheartedness,
Of gratitude,
Of presence.
And let this last third piece of gratitude really flow from your heart,
Wherever it's meant to go,
Wherever its recipient is,
Whether that's you or someone else.
And feel the goodness of your own heart when you do this,
Your capacity to offer love,
Gratitude,
Warmth,
And share it all around you,
Raising your own vibration and that of the world around you.
And go ahead and take one deep breath.
Coming back into your physical body now after this gratitude practice.
And notice if anything has shifted in your energy body,
In your physical body,
In yourself.
Notice how you feel now compared to when you started without judging yourself.
And when you're ready,
Beginning to bring movement back into your physical body,
Wiggling your toes,
And gently letting your eyes open and adjust back to the space that you're in,
Sealing this practice.
