Hello and welcome to today's practice.
My name is Natasha and I'm so looking forward to guiding you through this gratitude meditation.
I want to offer this time to be focused on creating a high vibration within ourselves.
On the daily we are met with situations,
People or experiences where our energy can be drained or brought to a low vibrational state.
And at times we may stay there,
We may ruminate in it and as the saying goes where energy goes energy flows.
So in today's practice I would like to bring in the attention to not only enter into a high vibrational state but also to share that you have the power and you have the choice to choose how you expel your energy.
And I want you to know that at any given point you are so equipped to take a moment to pause and to step into your high vibrational state.
And that all begins and starts with the practice of gratitude.
When we focus and operate from a state of gratitude and abundance for what we already have in our life,
We allow more of that to flow into our world.
So with that I'd love for you to start to find a comfortable position that feels right for you.
This can be sitting down or laying down.
I just ask that you have a tall spine and that you come with a strong back and an open and soft heart.
And as you start to settle into your position I welcome you to close your eyes if it feels right for you.
If this does not feel safe today you can gently lower your gaze to the tip of your nose or find a focal point in the room and start to connect with your breath and arrive in this moment.
As you meet your breath here,
I invite you to take a deep breath in through your nose and open your mouth and exhale and let it all out.
As you take in your next breath through your nose,
Start to soften into your body by relaxing your shoulders,
Relaxing your jaw,
Followed by a gentle and soft exhale.
Tension you may be holding anywhere in your body.
Witness your soft and open front and your strong back as you sit with intention and with purpose.
Inhale Inhale Our breath is our guide in meditation.
So if at any point you find your mind wandering,
Bring yourself back to your breath.
Witness your inhale and witness your exhale.
And you can even say to yourself,
As I inhale I am aware that I am inhaling and as I exhale I am aware that I am exhaling.
I'd love for you to take this moment and acknowledge yourself for making this sacred time.
Breathe into the gratitude that you have for yourself.
What a powerful and intentional step you have taken.
In this moment you have chosen to expand your awareness and your gratitude for all the things that you have in your life.
Take a deep inhale through your nose and exhale gently and softly.
When we practice gratitude and are deeply grateful,
This shows up as a feeling.
It is a full body feeling that is infused with our energy.
And so in this moment I invite you to bring forth into your heart something that you are grateful for.
You can even ask yourself,
What am I grateful for?
And trust the first thing that comes through.
Do not question it.
Visualize this person,
Place,
Or thing and see it right in front of you.
If this is a person,
See their bright beautiful eyes looking right back at you.
If it is a place like your home,
Visualize yourself being there and notice the warmth your body feels.
If it is a thing like your job,
Bring to your mind's eye a visual of you doing this job.
Watch yourself as if you were an outsider and see the passion and fulfillment this job brings to you.
Hold this visual close to your heart and share lovingly the gratitude you have for it.
You can even say within,
I'm so grateful for you because.
.
.
And continue to relish in this gratitude and take a deep inhale here through your nose,
Followed by a slow and easy exhale.
And now I'd like to invite you to bring gratitude in for your journey,
For this life that you live,
All that you have experienced thus far that has brought you here to today.
The journey may have included struggles at times,
Yet you are here.
You are present with yourself and no matter what you may have gone through there is always something to be grateful for.
You hold the power and the choice to bring your awareness to that.
Take an inhale here through your nose,
Feel the gratitude for this journey and this life,
And slowly exhale.
And now I would love for you to visualize something that you deeply desire.
Bring forth to mind one thing that your heart is desiring and take this moment to be grateful for it.
To be grateful for it right now.
Because if it's a desire that lives in your heart,
That means it's already yours and it's on its way.
Have gratitude for it as if it is already here.
You can say within,
I am so grateful for this and I want to say thank you.
Take a deep inhale here,
Followed by a gentle and soft exhale.
Placing your hands on your heart,
Feel the vibration and energy of your heart space.
Feel it flowing with love,
Trust,
Openness,
And gratitude.
As our practice starts to come to its completion,
Only and only when you feel ready,
I invite you to start bringing back some awareness into your body.
You can wiggle your toes or your fingers,
Create some movement wherever it is calling for you.
Take your time and go slow.
Before you open your eyes,
I invite you to take a gesture that feels most comfortable to you.
That can be palms together,
Hands on your heart,
Touching the ground,
And hold in this moment gently the fruits of this practice with love and gratitude for yourself.
Hold in gratitude the time you made to connect with you.
Hold gently all the things you felt in the last few minutes.
Notice and commit to yourself how you can bring this forward as you move off of your mat and back into your world.
Thank you for taking this time to practice with me and to share your energy and trusting me to hold you during this meditation.
Have a beautiful day.
