Welcome to this mindfulness session that guides you to let go and be grateful.
Get into a comfortable position and make any last adjustments to your body so that you can become fully comfortable.
Slowly close your eyes.
As we begin,
I would like you to turn inward.
Let's become mindful of our breath right now.
Notice what it is like.
How slowly or speedily is your breath flowing?
Feel your body expand and contract with your breath.
Feel your chest gently rising and falling.
Can you become aware of the cool air gently passing through your nose as you breathe?
Notice every single detail about your breath that you possibly can.
Experience all of the sensations.
Feel it filling all the different areas as you inhale.
Your chest,
Your belly,
Even your back expands and contracts with the flow of oxygen.
This is being mindful.
You are right here,
Right now,
Because you have made the decision to let go.
You have decided to stop living in the past so that you can move on.
Breathe in deeply.
And as you exhale,
Say to yourself,
I am willing to let this go.
Good.
Now bring into your mind something that has troubled you.
Allow yourself the respect to feel these emotions tied to these troubles.
Remember,
If you suppress your emotions,
They may cause stress in your body and mind until you acknowledge them.
Breathe in very fully.
If you allow yourself to cry,
This releases chemicals in your body that will aid in releasing stuck pains.
Thinking of those things that have hurt you,
If you can cry now,
Allow it.
Experience crying.
Let the tears wash away your stress.
If you cannot cry now,
Find a time when you are ready and let it all out.
Now breathe in deeply again and imagine those things that are troubling you as if they are washing away down a river.
Just see them slowly going into the distance,
Leaving you forever.
Good.
Take another breath in and bring into your mind the feeling of gratitude.
Now notice where in your body is the feeling of gratitude expressed.
Do you feel it rise in your heart or perhaps somewhere else?
You may feel gratitude for something you have.
Bring into your mind those objects you are grateful for,
Such as your house and your bed.
Breathe in deeply into your thoughts as you imagine these things.
And as you exhale,
Whisper to yourself,
Thank you.
Express gratitude for those you know.
Allow this person,
People,
And even animals to rise in your mind.
See them clearly.
Breathe in deeply into your imagination.
Perhaps you can even hear how they sound.
And as you exhale,
Whisper to yourself,
Thank you.
Become grateful for yourself,
Your health,
Your wisdom,
Your kindness.
Be grateful for those times you stood up for yourself or for someone else.
Be grateful for your ability to love others.
Breathe in deeply,
Imagining that you can give yourself a big hug and whisper,
Thank you.
Now express gratitude for even the smallest things.
Whatever small things pop in your mind now,
Be grateful for them.
Breathe in deeply again,
Feeling the importance of even the little things.
And exhale,
Whispering to yourself,
Thank you.
Take a nice breath in and be grateful for your breath,
Bringing you life.
Letting your breath go,
Your body sinking deeper into relaxation.
Express the art of gratitude little by little each day.
Whenever you are ready,
Rise from your meditation and open your eyes.
Thank you.
