Hello and welcome to your gratitude meditation.
This meditation is all about appreciating the people,
Places,
And situations that come into our life and elevate us.
Gratitude is a powerful healer and can lift us out of hurt,
Anger,
And also lower vibrations.
During this class you can use a journal and meditation to focus on what and who you are grateful for as well as what you love about yourself.
For this particular gratitude meditation,
A pen and a journal may come in handy if you do journal.
So before you start class you can just pause this meditation and write down some self love.
Write down five things that you love about yourself.
This could be physical,
Something about your personality trait,
Or something you do for others that you are proud of.
So find yourself in a comfortable position for meditation.
Again seated with your legs crossed with a blanket or a small pillow sitting just on the very edge helps elevate the hips.
You can also lie down in shavasana with your spine nice and long,
Feet out to the side,
Hands down by your sides.
Also another option is to bend your knees right beside each other and then put your feet hip width distance apart with your knees intending to the sky or ceiling.
Just settle in here,
Just land,
Just notice how you're feeling today.
Just bringing awareness to your breath as you inhale and you exhale.
How are you breathing today?
Sit shallow,
Really heavy inhales and exhales,
Just settle in and notice.
Close your eyes,
Just feel safe.
Give your shoulders a nice roll and let them land softly on the mat.
Just begin to lengthen and deepen the exhale and both the inhale.
So take a nice big inhale and slowly exhale.
Continue to do that a few more times.
And on your next inhale,
Let's take it to 3 and we'll exhale 5,
So inhaling 3 and exhaling 1,
2,
3,
4,
5.
Inhaling for 3 and exhale for 5.
And again just do this at your own pace a few more times.
Inhaling for 3 and exhaling for 5.
And let's just return to our natural inhale and exhale rhythm,
Not trying to change or force anything.
Just let it go.
Just seeing if you notice anything different within your body.
You're more relaxed.
So bring some awareness to the heart area and send a breath here.
See a glowing ball of green and pink surrounding the heart area.
As you focus on this area,
Bring to mind the first person place or situation on the list that you're grateful for.
See this person place or situation surrounded in a golden light.
In your mind,
Say,
I see you,
I love you,
I thank you.
See it float away.
And vision the second person or place or situation that you're grateful for,
Surrounded in a golden light.
In your mind,
Say,
I see you,
I love you,
I thank you.
See it float away.
Now focus on the third thing,
Person,
Place or situation.
In your mind,
Say,
I see you,
I love you,
Thank you.
And see it float away.
Focusing on the fourth thing that you're grateful for,
The person,
Place or even situation,
Surrounded in a golden light.
In your mind,
Say,
I see you,
I love you,
Thank you.
And envision your final gratitude,
Your person,
Situation,
Surrounded in a golden light.
In your mind's eye,
Say,
I see you,
I love you,
Thank you.
See it float away.
Now see an image of yourself standing in front of you.
See this image of you enwrote in a golden light.
Bring to mind the first thing that you wrote down.
And the second.
As you're inhaling and exhaling,
Really feel these things in your heart that your gratitude towards yourself.
And the third thing that your gratitude.
And the fourth thing in which you give gratitude to yourself.
And the fifth gratitude that you give to yourself.
Breathing and exhaling again,
Feeling that in your heart center.
Feeling the essence of the exchange in your body.
Take this time to appreciate this gift that you're giving yourself.
Just inhaling and exhaling here.
And Lambda.
.
.
.
Settling in here placing your hands on your heart center perhaps a smile across your face feeling the love that you've just given to yourself and with a extended inhale and sigh out your exhale we'll do that two more times and on the last one inhaling love and exhaling gratitude may you feel this gratitude and love always but may it resonate with you today and may you shine that forward to others and everything you see and everything you do you're amazing you're beautiful and you are loved namaste
