Hi everyone,
My name is Morgan Norvell,
The owner and founder of Budding Lotus Meditation.
And today I'm going to be guiding you through a gratitude meditation.
To begin,
I want you to find yourself a comfortable position,
Either lying down on the ground or seated in a chair.
Once you find this position,
Allow yourself to settle in with an inhale through your nose and exhaling slow and controlled out through your mouth.
Good.
Again,
We bring the breath in through our nose and release it slow and controlled out through our mouth.
As you continue to breathe in this way and in this pattern,
I want you to allow other areas of your body to also relax.
Allow your shoulders to drop away from your ears,
For your arms to rest gently by your side or on your lap.
And feel yourself become heavy as you settle into this space and time.
Inhaling through your nose and exhaling slow and controlled out through your mouth.
We feel the breath get deeper as it makes its way into our lungs,
Expanding our rib cage.
Letting our breath leave our body,
Allowing our chest to gently fall.
We feel a sense of calm come over us,
Allowing us to feel safe.
Good.
I'm now going to begin to guide you through the visualization portion.
I want you to visualize in your mind's eye,
You sitting in a field of grass.
You're sitting out right during the sunset,
Watching as the colors wash over the sky,
Filling it with vibrant pinks and oranges,
Purples as the color deepens.
You allow yourself to be acquainted with this space,
Feeling the warmth of the sun as it says its final goodbyes for the day.
Feeling a gentle breeze stir the grass around you,
Allowing it to wave gently.
As you become a part of this scenery,
You start to think of all the things that happened in recent memory that fills you with a feeling of joy and gratitude.
Visualize this energy that you have felt,
That you have experienced,
Expanding like a light from the center of your chest,
Illuminating the space around you.
As you continue to focus your thoughts on these people,
Places,
Things,
And experiences that have brought you this sense of thankfulness,
A sense of gratitude,
A sense of joy,
A sense of fulfillment,
You feel that light grow bigger,
Brighter,
Warmer even as it radiates an energy that is so warm and comforting.
This warmth expands itself,
Spreading to other parts of your body,
Deep into your mind,
Into your very soul,
To your very being,
Allowing you to resonate at a frequency of gratitude.
Sit in this energy for the next few moments,
Allowing yourself to feel happy and content that this light does burn so brightly with inside of you.
As we continue to sit here in this energy,
You notice at your side is a pile of unlit candles.
You take one in your hand,
Feeling its weight,
The waxiness of its surface,
And the vibrancy of its colors.
Using the light from your chest,
You decide to light a candle in honor of these things,
These people,
These experiences that you feel grateful for.
You watch as a flame takes,
Bringing a small light of its own to be shared outside of your body.
You admire this candle and what it symbolizes.
You watch as it burns brightly,
Emanating the same warmth that you feel inside,
Into the world around you.
You lift this candle to the sky and watch as it gently leaves your fingers,
Drifting into the night sky,
Illuminating,
Shining,
Twinkling with the stars in the sky.
You continue picking up candles from your side,
Lighting them,
The passionate feelings of gratitude and joy that you feel,
Honoring each experience,
Place,
And person that has brought you such things,
And lifting that candle to the sky so it can burn brightly,
Sharing its light as it radiates out in all directions.
Continue in this way,
Honoring every moment,
No matter how big or small it may be,
Taking pride in the things that you do have,
And not souring the moment by comparison or by wanting for more.
Allow yourself to be happy with what it is that you have known,
What it is that you have experienced up to date.
Allow that to be enough for yourself.
Allow your night sky to be filled with the energy of gratitude.
As you light your last candle,
You watch again as it drifts away,
Joining the others,
Twinkling in the night sky,
Gently sending off the gratitude you feel so deeply with inside yourself into the world.
You inhale deeply through your nose and exhale slow and controlled out through your mouth.
You allow yourself to just sit back and admire this space that you've created,
Admire the energy that radiates out from you,
That radiates out into the world,
Knowing that by participating in these feelings of gratitude,
By radiating this energy,
You have allowed the world to be a brighter place.
Good.
You are more than welcome to stay in this space as long as you'd like,
But for those of you that are departing,
I'd like to offer some affirmations to help you carry this energy out into the world with you.
I am grateful for my life experiences and take joy in what it is that life has to offer me.
I am grateful for the people that I encounter in this life.
The lessons that they impart on me allow me to experience life fully,
Allow me to experience myself fully.
I am grateful for the life that lives within me and the opportunity to make each day something new.
Thank you for joining me today.
I am grateful for you all and for your desire to meditate with me.
Signing off,
Morgan Norvell.
