So come and find a comfortable seated position and close down your eyes.
And just begin to feel your sit bones on the earth with equal weight left to right.
Let your hips be heavy and from the base of your spine lift upwards to the crown of your head.
Release the shoulders by lifting them up halfway,
Halfway back and then down.
Draw the sides of the neck back.
Close your eyes if you haven't already.
Feel alert but at ease.
Remember to pay attention to your breath.
The inhales and exhales,
Long or short,
Calm or rushed.
Where does the breath enter and leave your body?
And allow yourself to gently lengthen the breath.
And as you keep with that lovely long inhales and exhales,
Begin to observe the slight pauses between the breaths.
Not trying to force it but just observe that slight stillness and peace after the exhale,
After the inhale.
And as you start to slow down the breath,
The pauses start to maybe come a little longer,
Not retaining the breath,
Just basking in that stillness,
That peace between the movement internally.
And then on your next exhale,
Begin to settle your attention to the area around your heart.
Focus on the feelings of love,
Compassion,
Empathy and forgiveness.
With your attention on your heart center,
Bring to mind something or someone that you are grateful for.
And as you continue with your easy breathing,
Relaxed breathing,
Perhaps you feel gratitude for being alive and healthy right here,
Right now.
Perhaps you are grateful for the abundance of nature that produces food to nourish your body and beautiful scenery to nourish your soul.
And bring your attention to people who truly nourish you in your life and how they bless you with their presence.
And then feel gratitude for your own life and the many,
Many gifts that you have been blessed with.
And now bring your attention to how this gratitude feels in the area around your heart.
With each inhale,
Let this feeling grow outwards,
Expanding to fill your chest,
Your arms and hands,
Your legs and feet.
With each inhale,
This feeling grows,
Filling you up.
Just basking in this feeling,
In these sensations for the next few moments.
And now,
With each inhale,
Let this feeling grow outwards,
Expanding to fill your chest,
Your arms and feet.
And now,
With each inhale,
Let this feeling grow outwards,
Expanding to fill your chest,
Your arms and feet.
And now,
Even when you return your attention to your breath,
Let your body remember the sensations of your gratitude and come back to this meditation,
Back to this space whenever you need to.
Let's bring the hands together in front of the chest,
Thumbs to eyebrow centre.
Namaste.
