Hello.
Let's take a moment to find a comfortable seat for the short gratitude meditation.
I invite you to close your eyes and begin to gently rock yourself side to side.
And as you're rocking,
Simply notice if this feels soothing to you.
Gently rock yourself forward and back,
Gathering a sense of stability eventually in your central axis,
Sitting just a bit taller in the spine,
Sensing the spine's alertness and your body at rest.
Feel free to place your hands on your knees,
Lap,
Or thigh,
Backs of the hands resting against the body and your palms turned upward.
As you start to become even more still,
Simultaneously notice your body breathing.
Feel the breath,
The gentle rise of inhalation,
The gentle fall of exhalation.
Let the breath come to you and try to release any expectation of what may happen.
Just simply allow this process for these next short moments to unfold for you.
As your palms are facing upward,
Connect your thumb tips and your index tips together with a light pressure.
Gaze now deep behind the sternum to the spiritual heart center at the cave of the heart.
Notice the energy of your body breathing here in this location.
As your thumb tips are connected to your index tips with the mind's eye placed at the spiritual heart,
Take a moment to recall someone who has been incredibly kind to you.
Maybe there's an image that arises of someone,
Maybe many people,
Someone who has or some people who have been incredibly kind to you,
Possibly in a time of need,
And allow gratitude to fill the space of the heart,
Sending this vibration out to that person or people,
Honoring them for their kindness and how that's changed you in some way.
Gently bring the thumb tips now to press against the middle fingertips as you gaze deep into the spiritual heart,
Deep behind the sternum.
Recall a place you find peace within.
Maybe it's someplace you like to go.
That could be in your home,
In nature,
For example.
Recall a place you find peace in.
Notice all the details of this place,
Objects,
Colors.
Recall the feeling.
Notice the gratitude for this place that you know of deep within yourself,
Feeling the vibration of gratitude for this special place you find peace in.
Next,
Simply bring the thumb tips to press against the ring fingertips.
And here,
As you gaze into the spiritual heart,
Recall someone whom you have learned a great lesson from,
Someone with whom you have learned a great lesson.
Send gratitude,
The vibration of gratitude,
To this person vibrationally,
Giving thanks.
Next,
Bring your thumb tip to press against your pinky tip,
Gazing deep into the spiritual heart.
Recall a book,
For example,
Someone's words who have deeply spoken to you.
A book,
A passage you read,
Maybe words spoken from someone important,
Whom you may have a personal relationship with,
Or you may not.
This person may be living or may have already passed.
Someone's words who have deeply spoken to you,
Giving thanks for these words spoken or written.
Gently now,
We release the thumb tip and pinky tip and the palms lie open.
Sense the feeling,
Vibration,
Tingling,
Swirling,
For example,
Temperature at the palms of each hand,
Your fingertips naturally curling up towards the center of each palm.
Sending this vibration of gratitude from our heart center out into the world,
Feeling as though this vibration is being felt by so many,
So everyone may feel a sense of gratitude for the life we have been given.
Being open to feeling others' hearts,
Connecting to suffering for those in need or whom are struggling right now,
Those people known or unknown,
Just resting in this presence,
This vibration for a few more moments.
If you wish,
You can plant the palms together in front of the heart center in Anjali Mudra,
The space where opposites meet.
Thank you for taking the time for peace and making the time for peace and gratitude.
Thank you for joining me.
May you be love.
Namaste.
