Blissmas: 9 Minute Meditation

This nine=minute meditation focuses on drawing gratitude in this moment from the simplicity of breath to the broader environment. In homage to meta or loving-kindness meditation, but without traditional phrasing. The 12 Days of Blissmas Meditation series can be used to build your meditation practice from 1 to 12 minutes. Focusing on mindfulness practices to grow meditative confidence and resilience. (no religious or specifically seasonal content).

Transcript

This meditation practice can be done sitting upright or lying down comfortably. As you settle in to a position for your meditation, Then beginning to bring your awareness to your breath. Without forcing or changing, Just notice the natural rise and fall, The filling and releasing. As you exhale, Emptying your lungs, Releasing carbon dioxide, Things that no longer serve you, Your body. As you inhale, Inviting in fresh air, Oxygen for your lungs, Your blood, Your organs, Your aliveness. You might offer some gratitude, A thank you to your body for the air entering and exiting, The simple act of breathing, Bringing the pulsing into your life. You may even choose to rest your hands along your body to feel the sensation of your breath. In your head, Or softly whispering a thank you, And inviting that gratitude from your body, Taking in and releasing the breath, But gratitude for the air around you, The space you're in. Gratitude for the environment and plants, The water and air that help provide the air you breathe in. Again, In your head or a soft whisper, Thank you. Aware not just of your lungs, A greater awareness for more of your body that helps you do and be the things you do, The places you are. A soft whisper, Thank you body. And to your mind for the thoughts, The ideas, The observations, Thank you. To your emotions, The ability to feel, To love, To languish, The ability to connect, Thank you. You might stay with the simple gratitude for yourself, Or maybe thinking of another breathing creature, Aware of their lungs. That person inhales and exhales. Maybe with your inhale, You lift the corners of your mouth, Smiling in awareness of that person. And as you exhale, Offering out that thank you. Gratitude for their existence, For what they may help you learn, For how they may help you grow. Continuing offering out gratitude, Thinking of others, Breathing in, Whether it's your love or your appreciation. If you notice your mind drifting away from a sense of gratitude, Maybe you come back to the simple gratitude of each breath you take. Drawing to your inhales, Thank you. Your exhales, Thank you. Thank you to self and thank you beyond. As you're here, Again noticing the sensation of your hands on your body, Maybe softly rubbing, Feeling warmth and friction, And feeling a greater sense of aliveness and gratitude. You might deepen your inhale, Taking life in. You might deepen your exhale, Letting go again. Ready for each fresh moment with gratitude.