So as we start every meditation that we do,
We want to focus on our body,
Shift ourselves,
Get in a comfortable position to really be open and embrace the journey that we're going to go on today.
So you can be sitting,
You can be lying down,
Whatever is most comfortable for you,
And really focusing on taking a moment to align your head,
Your shoulders,
Your hips,
To really align your spine,
So that as we find ourselves balanced in our mind,
We can also start and make sure we start by balancing in our body and finding that alignment within our body.
And as we settle in here,
We take a moment to just focus on your breathing,
To settle in to where you are right now,
Settling into the space that you're in,
And opening yourself up to whatever you need to receive right now.
As we focus on a gratitude practice,
Start by thanking yourself.
Thanking yourself for showing up today,
For showing up for you,
And for giving yourself this space because you are worthy and you deserve it.
Start to deepen your inhales and your exhales.
Breathing in through your nose and out through your nose.
Feeling your breath in your body.
Breathing in to the rising and falling of your chest and the slow rise and fall of your belly.
As you now begin to focus inward,
Inward on you,
Focusing on yourself.
Where do you want to be right now?
Putting yourself in a space of openness and gratitude.
Opening up your heart and opening up your mind.
Continue to focus inward and be here right now.
There's nowhere else you need to be.
Take a moment and think of one thing that you are grateful for.
One person,
One experience,
And visualize whatever it is that you're grateful for.
Imagine that thing or that person is with you right now.
How are you feeling?
Where in your body do you feel that gratitude?
Is it in your heart,
In your arms,
Or your hands?
Really feeling within your body,
Physically,
Where that emotion of gratitude is being held.
Focusing on that space in your body.
Take your inhales and breathe into that space,
Expanding it and opening it up.
Exhale,
Breathing that emotion out into the world.
Continue with that breath as you breathe in,
Filling that space in your body where that gratitude is held,
Opening it up wide and releasing that out into the world.
Can you give a name to the emotion that you're feeling?
Maybe it's love or joy,
Happiness.
What is that word?
Breathe in whatever that word is,
Expanding it inside your body and releasing it out.
Now focus on a person.
Someone in your life whom you love and you are so grateful for their presence.
And continue to breathe into that space as you feel those emotions,
Expanding them within your body.
Whatever space it is that emotion's held,
As you breathe in and out,
Spread that emotion through all the other parts of your body,
Extending it out and filling your body with that emotion,
With that gratitude,
With that love.
Just enveloping your whole body with those feelings.
Feeling that space,
Feeling that gratitude physically in your body,
Filling it up and spreading it around.
Now imagine that person is standing in front of you and you want to say thank you to them.
Thank you for whatever they have given to you in their life,
How they have helped you or served you.
And imagine you're saying thank you.
Maybe you're hugging them and holding them.
And as you're holding them,
You're taking that gratitude that's what's inside you and you're sending that energy straight to them.
You're giving that joy,
That love that you're feeling right to them as you're saying thank you.
Thank you.
Thank you.
And take a moment here and come back inward.
As you're now filled with all of that gratitude and all of that love and all of that joy,
I want you to say thank you to yourself.
Thank you.
Thank you.
Thank you.
Breathing in that joy,
Breathing in all those emotions and exhaling them out,
Allowing your body to just be filled with all of that gratitude and all of that love for everything you do for yourself.
Thanking your mind and your body and your soul for being here,
For being who you are.
Now it's time to take all of that gratitude,
All of these feelings and send them out into the world.
Sending that vibration out to the entire universe.
Spreading it around.
So as you inhale,
Breathing it in,
Feeling that joy,
That gratitude in your body.
And as you exhale,
Imagine it's leaving your body and spreading out to all of those around you.
To those that you know,
Those that you don't know.
That love and gratitude that's inside you.
You're now giving out to the world.
Because you're tuned in to those feelings,
You are tapped in and you are there.
And you have a gift that you can give to the world.
Send it out,
Send all of those beautiful vibrations out into the world and know that they're being received by whoever needs to receive them.
You are capable of doing this for yourself and doing this for others at any time.
You can come back to this space of gratitude every single day.
There is something to be grateful for.
Now you know how that emotion feels in your body.
You can tap into that whenever you need it.
It is always,
Always there for you.
And as we come to the end of this meditation,
Continue to focus back in on your breathing.
Come back into your breath.
A place you can always connect.
Start to wiggle your fingers and your toes.
Maybe you roll your head or roll your shoulders,
Bringing movement back into your body.
Coming back to the space that you're in.
When you're ready,
Blinking your eyes open and bringing with you into your space all that gratitude that you just pulled in,
That you can take with you today,
Tomorrow,
And always.
This is your space.
You always have this within you.
So if you'd like,
I'll give you a few moments here to pull out your journal.
Maybe you want to write down what you're grateful for.
Maybe you want to write down the feelings that came up for you so that you can connect even more to where that gratitude was in your body,
To where you were feeling it,
So that you can remember how to get back there again.
So these next few moments are yours.
Thank you.
