Hello my dear friend,
Welcome to your meditation.
My name is Amber and today I have a really lovely guided gratitude practice for you and I'm the first to say that sometimes practicing gratitude can feel like a chore or even a little cringy but my hope is after this class you'll feel a little bit more joy and contentment and we'll also start to create a positive feedback loop because as we strengthen our gratitude muscle we're also more likely to see the good things around us.
So don't fear I'll be here with you every step of the way and so when you're ready come on down to your most comfortable position for today wherever you happen to be and we'll just begin in the usual way sitting up nice and tall resting the hands in your lap or by your sides and maybe if it feels right you can close your eyes or lower your gaze and we'll just begin the process of dropping in to the present moment by bringing our attention to the breath and by that I just mean paying attention to how it feels in different parts of your body when you breathe.
So on your inhale you might notice how it feels as you fill up the chest and the lungs and you might notice the ribs expand outwards in all directions and as you exhale feel that steady out breath nice and long and let your body soften as you release the breath and as you inhale again you might even like to place your hands together on the low belly to feel that gentle rise and fall against your palms just taking a moment here to notice how it feels in your body right now noticing how things are today and just being present with the life that is infusing your body the feeling of aliveness that's in your head your shoulders and arms chest belly hips and legs maybe you feel the pull of gravity on your body as the earth supports you maybe here you let yourself relax a little bit more sinking downwards into your seat and maybe taking a moment to give thanks for this right here this opportunity to slow down to tune in to ourselves however we happen to be today and now I invite you to bring to mind just one thing that you are grateful for it can be anything big or small but just something that brings a little joy into your life something that brings joy into your life and once you have it I want you to give it a name and say thank you thank you for being here thank you for being in my life and we'll do this together three times so on your next inhale bring to mind something new something else that you're grateful for and once you have this thing whatever it is in your mind make sure you give it a name and then say thank you thank you for being here thank you for being in my life all right my dear once more together bring to mind something that you're grateful for give it a name and then offer your thanks and your gratitude thank you for being here thank you for being in my life and we'll just sit together for a moment with this feeling maybe noticing where you feel this sense of gratitude in the body for me it's like this feeling of warmth around the heart that spreads outwards through the entire body for you it might be a feeling of spaciousness or energy it might be strong or soft just turning your attention inwards to whatever you feel all right my dear together let's take our final deep breath of practice take a nice long deep inhale through the nose and together let it all out exhaling through the mouth bring your palms together at your heart and when you're ready go ahead and bat the eyelashes open again let some light back into your eyes as you lift your gaze off the screen and around into the space around you really really wonderful job I am grateful to you for choosing to practice with me today I'll see you again very soon
