Take your time to find a comfortable position.
You can be seated or laying down,
Whatever you prefer.
And feel free to use pillows,
Yoga blocks,
Yoga mat or other props to find a perfect position to be still for a little while.
Make sure you are comfortable in your body,
In your clothes,
In your mind.
And as you get yourself nice and situated,
Begin to close your eyes.
As you close your eyes,
Feel your eyelids becoming nice and heavy and your eyes sinking deeper and deeper into their sockets.
Take a moment to scan your body with your mind's eye,
All the way from the tips of your toes to the crown of your head.
Notice if there are any areas of your body that could use some love and attention today,
Or that are carrying some tension,
Some stress,
Some weight,
And then consciously simply relax them,
Release,
Let go.
Relaxing your whole body,
Muscle by muscle.
Soften and relax the little muscles of your face,
The muscles that create your facial expressions.
Let your facial expression be that of peace,
Of joy.
Maybe turning the corners of your mouth up into a gentle smile.
Slowly begin to bring your awareness to the tip of your nose and the breath coming in,
And the breath coming out,
And simply observe your breath to start.
Maybe the first time today you've thought consciously about your breathing.
And simply notice,
Is there a rhythm to your breath?
Is your breath even?
Are you using the full capacity of your lungs?
And then see if you can deepen your breath some more.
Taking deeper inhales in,
Fuller exhales out,
With each inhale inviting that good energy in and with each exhale releasing and letting go of that which no longer serves you.
Deep inhales in,
Full exhales out.
This is your time.
Use it for yourself.
It is perfectly natural and normal to feel peaceful.
It is perfectly natural and normal to feel peaceful.
Deep inhales in,
Full exhales out.
Bring your awareness to your heart center.
If you'd like you can place your palms either together in prayer Anjuli Mudra or simply one palm and then the other on your chest,
On your heart.
Take a moment to connect.
Observe.
Feel your heart beating in your chest.
Listen to the rhythm of your heart.
Can you match the natural rhythm of your heart to the natural rhythm of your breath?
And begin to visualize in the center of your heart a golden speck of light shining so bright and as you focus on that speck of light you observe it and notice how it's growing stronger and brighter.
In your heart you carry all your love,
Your care,
Compassion and understanding for yourself and the world around you.
You are completely free to open your heart.
Let that speck of light grow stronger.
Let that flame burn brighter.
Take a moment to reflect on each and every blessing you are receiving in your life.
Take a moment to very mindfully,
Very consciously reflect on everything that you have been blessed with.
Start by the wonderful qualities that you have,
That you have developed,
That you are still developing and take a moment to express gratitude.
Reflect on all the life lessons,
The experiences you've been through that have made you the unique,
Beautiful person that you are today,
Exactly where you're supposed to be.
No matter whether those memories seem lighter or darker you know that each and every one is equally valuable and then express gratitude.
Reflect on the beautiful people in your life,
Those close to you and those far away from now and before.
Mindfully remembering each and every soul that has touched your heart in one way or another and then express gratitude.
Then reflect on all the material blessings you have in your life,
Even those that you might take for granted like drinking water or the roof above your head and then express gratitude.
Take a moment to reflect on the beautiful world around you and all the different ways you have been able to explore,
Enjoy and get to know this world.
No matter if you have traveled far or close,
Every time you step outside you see a flower,
A bird or the sun shining above your head.
You know you have been blessed.
Then express gratitude.
With each and every step,
Whatever or whoever naturally comes to your mind,
Simply observe it,
Count your blessings and express gratitude.
I am grateful for all the beautiful blessings I have received in my life.
I am grateful for who I am today and the experiences that have made me who I am.
I am even grateful for those moments in my head seem difficult.
Those are the moments that have made me strongest.
I am grateful,
Infinitely grateful.
Connecting to your heart center yet again,
See that bright speck of light growing stronger and stronger,
Bigger and bigger than ever before.
Feel your heart completely open,
Ready to give and receive.
Take a deep full breath in and a complete exhale out.
Connecting with your heart yet again.
If you haven't yet,
Place your palms close to or on your heart.
Feel your heart beating in your chest.
Humbly express gratitude for everything that you are and everything that you will be.
This is a beautiful life that you are leading.
Deep inhale in,
Full exhale out.
Here slowly begin to bow your head down towards your heart one final time,
Expressing gratitude for something higher above,
Beyond what the eye can see.
Exemplifying gratitude for that which the heart can feel.
From here slowly,
Gently begin to bring your awareness back into your body.
Gently wiggle your fingers and your toes,
Maybe rock your head from side to side.
Move in whichever way organically feels good for your body.
Slowly coming back,
Observing the sounds around you.
Deep full breath in and exhale out.
Whenever you feel ready,
Gently slowly begin to sit up straight,
Lengthening your spine.
With an inhale reach your arms up and overhead,
Exhale float them down,
Release.
Whenever you feel ready,
Slowly gently blink your eyes to open and maybe closing them again,
And opening them again and closing them again.
Coming back to this moment,
Coming back to yourself with a full heart.
Thank you for meditating with me today.
Namaste.
Namaste.
