Hello and welcome to this audio recording.
Please do not listen to this recording if you are driving or doing anything that requires your full attention.
This is a deeply restorative practice,
A great meditation to do at any time of the day or the very end of the day.
Ensure that you will not be disturbed,
Turn off your phone and free yourself of interruptions.
This is a time for you.
A time for you to look after yourself.
Make yourself as comfortable as possible,
Laying flat on your back.
You could try a pillow under your knees for support and a blanket for warmth.
Closing down your eyes.
As you breathe in.
Think to yourself,
Relax.
And as you breathe out,
Think let go.
Take a long,
Slow,
Deep belly breath in through your nostrils,
Breathing deep into the belly and then slowly exhale through your mouth.
Breathing in now for the count of four.
Holding for 4.
And then breathing out even slower to the count of four.
Another deep breath in for the count of four.
Holding for 4.
And then breathing out even slower to the count of four,
Really,
Really slowing down the out-breath.
Breathing in again for the count of 4.
Holding for four.
And then breathing out even slower,
Slowing down that out breath even more this time.
And another deep breath in for four.
Holding for 4 and then breathing out even slower to the count of 4.
Seeking a moment now to get in touch with the movement of your breath.
And the sensations in your body.
When you are ready.
Bring your awareness to the physical sensations in your body.
Bringing your awareness especially to the sensations of touch or pressure where your body makes contact with the floor or the bed.
On each breath out,
Allowing yourself to sink a little deeper.
Into the floor with the beds.
Feel any tension melt away as you gradually relax deeper with each breath.
Taking another long,
Slow,
Deep breath in,
Thinking relax.
And as you exhale,
Thinking let go.
Feel yourself drifting into a state of deep relaxation.
Continue to breathe slowly and gently as you bring your awareness to the top of your head.
Picture a warm loving golden light spreading from the top of your head down to your toes.
Feel your muscles relax as the light washes over you,
Surrounding and protecting you.
Taking.
Another deep breath in.
And relax deeply.
Now form a pleasant feeling just above the outside of the top of your head.
And you can attach that pleasant feeling to your mind's eye.
And begin to flow it over your scalp down into your forehead.
Through your face.
Into your jaw.
Around into the back of your head.
Then down into the tiny little muscles in the back of your neck.
They relax.
They let go.
Could you go deeper?
Deeper into relaxation.
Your mind may wander and drift back again.
That's fine.
As you now flood that relaxing feeling down into your shoulder muscles.
And into your biceps.
And your triceps Going deeper now as you flow that feeling through your elbows.
Into your forearms.
Through your wrists.
And into your hands.
And into each of your fingers.
Noticing each of your fingers.
And your thumb.
And now as you continue to relax more and more with each comfortable breath that you take.
You can now flow that feeling down into the top of your back.
And around into the broad muscles of your chest.
And into your lower back.
And then around into your stomach.
As you continue to go deeper now.
And move that relaxing feeling down into your hips.
Through your buttocks Taking you deeper into relaxation.
Deeper into relaxation as you flow that relaxing feeling down into your thighs.
Sliding through your kneecaps.
And down into your shins.
And care.
Comfortably through your ankles.
And into your feet.
And your toes.
Noticing each of your toes picturing that warm loving golden light.
Once again spreading from the top of your head down to your toes.
Feeling your muscles relax more now as the light washes over you,
Surrounding and protecting you.
In this safe,
Relaxed state.
I would like you to reflect on all the things you're grateful for.
Your loved ones,
A breath in your lungs.
Sunshine.
Fresh air.
Tasty food an achievement you have had.
A nice compliment you've received.
A smile that somebody shared.
A cute animal.
Whatever comes to your mind.
As each gratitude appears.
Visualize yourself saying the words,
Thank you.
To each thing that you are thankful for.
Picture the person you're grateful for standing in front of you.
Picture yourself telling them.
How grateful you are for them and why.
To make the image and feeling as real as you can.
Pretend to use the amazing power of your imagination.
Taste the delicious food you eat and say thank you to it.
If you're having a difficult time coming up with gratitudes.
Ask a higher power or the highest part of yourself.
To reveal them to you.
We can be grateful for the most simple of things.
Now allow the feeling of deep gratitude to come into your body.
Tuning into your body now Kenoscious,
Where in your body?
You can feel that gratitude.
Noticing the feeling of deep gratitude in your body.
Take a few deep breaths.
And allow this feeling of gratitude to expand.
Enjoy the pleasant feeling gratitude gives you.
And feel the gratitude washing away.
Any tension or any negativity.
Allowing yourself to feel the positive feelings.
Of gratitude.
Breathing in gratitude.
Taking another deep breath in and allowing this feeling to expand.
And you can remain in this relaxed state as long as you like.
And when you're ready.
To end your gratitude meditation.
I invite you.
To end your gratitude meditation with the following affirmation.
Thank you for the many blessings I have been bestowed with you.
May these blessings multiply.
As I continue to notice and give thanks for them.
Now wiggling your toes.
Wiggling your fingers.
Bringing that feeling of gratitude with you as you go through your day.
Or as you drift off to sleep.
