Hi,
My name is Amber and I'm so glad that you're here.
Let's jump right into today's meditation for gratitude.
Come to a seated position,
Perhaps with your feet flat on the floor or cross-legged with your spine long and tall.
Gently rest your hands in your lap and if you're sitting on the floor,
Option to roll up a blanket or sit on a cushion so that your hips are elevated and comfortable.
You want to be in a position that embodies both alertness and ease.
And just take some time now to get settled into your seat,
Into the present moment.
Set aside for now conversations or to-do lists that you've had today or that you will have.
And just focus on settling into the body.
It might help to focus on an anchor like your inhales and exhales or the feeling of your hands in your lap.
You might notice as you do this that your breath naturally becomes a little deeper than before.
Now I invite you to recall a pleasant experience that you've had recently.
It could be anything,
A pleasant walk you went on where you noticed the changing weather or maybe a good conversation with someone you know.
Bring yourself back to that moment and remember where were you,
Who were you with,
What were you doing and as vividly as you can bring the picture of that moment to your mind.
And as you bring yourself back to that experience,
How did your body feel in the moment?
What sensations did you experience?
Try to remember if you were cold or warm,
Excited or perhaps relaxed.
Now bring your attention to what moods,
Feelings and thoughts you had at the time.
Do you remember feeling relaxed,
Content,
Connected or maybe you felt loved?
Next,
Can you remember if you were aware of the pleasant feelings while the event was happening?
Or did you find that you noticed that you had a pleasant experience after the experience itself?
And lastly,
What sensations,
Thoughts or moods are in your mind right now as you reflect on the experience?
Perhaps you allow the feeling of gratitude to rise to the surface,
Savoring the feeling of being grateful for your life exactly as it is.
And come back to the present moment now.
Connect to your breath with a deep inhale and a deep exhale.
At times,
It feels like we're waiting for something spectacular to happen before we can feel grateful.
But really,
We can be grateful for even the smallest things like the feeling of not having to rush in the morning or the warmth of the sun on you as you eat your lunch outside.
I invite you to practice this regularly,
Catching yourself when you're having a pleasant experience and really savoring the physical sensations,
The thoughts and emotions right there in the moment.
And just like that,
Moment by moment,
That's how you build a life filled with gratitude.
Thank you for meditating with me,
And I'll see you again next time.
