This meditation is done best in a comfortable seat,
So take a few moments now to find that comfortable position for yourself,
Either in a cross-legged position or with the knees to touch.
Let the spine be long and relaxed and settle the hands somewhere on top of the thighs.
And taking these next few moments to let any fidgets out of the body,
Allowing the body to come into a place of stillness.
We'll begin this meditation by allowing the breath to naturally come into the body.
And so we observe the breath as we breathe in,
And we begin to breathe out.
And we're going to take a few moments now to find that comfortable position for ourselves.
And we're going to take a few moments now to find that comfortable position for ourselves.
And so we observe the breath in its natural rhythm,
Noticing the different qualities of the breath,
Through texture,
Temperature,
All of your senses,
Observing the breath,
Allowing this observation of breath to anchor you into awareness.
Flip both palms of your hands up to the sky and bring your awareness into the right palm,
Noticing the sensations of the right palm.
And start to visualize that on your next inhalation,
You breathe in through that right palm and you see and feel the breath traveling all the way up into that right arm,
Meeting in the center of the chest in the heart space.
And as you exhale,
Letting the breath waterfall down the left shoulder,
Down that left arm and out the left palm of the hand.
As you begin the breath again,
You breathe in through that left palm,
Breathing all the way back up into the center of the chest.
And now letting the breath waterfall down the right arm and out the right palm of the hand.
Continue to visualize the breath moving up and down the arms and through the center of the chest like you're climbing over a ladder.
Each time the breath meets in the center of the heart,
Feel the heart space growing larger,
Maybe even becoming warmer.
Each time the breath comes into that heart space,
Again,
Feeling it grow larger and larger,
Becoming more expansive with breath and warmth.
Take one more full round of this breath,
Visualizing the breath moving up one arm through the heart space and then down the other.
And as you exhale,
Let the breath fall down the chest and out the heart space.
And as you complete this final breath,
Allow your awareness to simply rest in the space of the heart,
Observing the body,
The mind,
And how it received that breath,
That visual.
We'll continue to rest our awareness in the space of the heart and invite in an affirmation to grow the sense of gratitude.
Each time you inhale,
Breathing in,
I am well.
Sending that message to the heart.
And each time you exhale,
Breathing out,
I am happy.
Inhaling into the heart,
I am well.
And exhaling from the heart,
I am happy.
Notice that as you continue to wish wellness and happiness upon yourself,
In this state of gratitude,
You start to feel warmth spreading throughout the entire body.
Breathing into the heart,
I am well.
Breathing out from the heart,
I am happy.
Breathing out from the heart,
I am well.
Breathing out from the heart,
I am well.
Start to feel the warmth of these affirmations emanating into every single cell of the body.
As you continue to wish yourself,
I am well.
I am happy.
Allow your awareness to continue to rest in the heart space,
But slowly letting the affirmations release from the mind.
And as you rest in the heart,
Take this moment to notice the senses.
Observing how the body received those affirmations.
And observing the overall quality of the heart.
And as you feel that the heart is in this space of clarity and aligned with gratitude,
Take this next moment to bring to mind a desire.
Something that you want in your life right now.
Whether it's more joy,
Financial freedom,
Or a desire for enlightenment.
And so letting whatever that is,
Come into resonance with the heart.
And as you start to fill the body up with this desire,
Allow the body and the mind to experience this desire through all of your senses.
So that the body and the mind feels this desire as something present in your life right now.
Allow different images that support this desire to run through the mind like a movie.
Allow this daydream to grow in whatever direction it feels called to.
And the most important thing is as these images pass through your mind's eye,
Feel the emotion of what it would be like to have that desire and image present in your life right now.
When you allow the emotion of your desire to come into the mind and body,
You start to notice that this desire naturally comes into your outer world.
That whatever we bring into our inner selves is what we attract into our outer realities.
Take these next few breaths to complete this visualization.
And softly bring the hands to Anjali Mudra at heart center,
Palms pressing into one another.
And slowly repeating quietly in your mind's eye,
Thank you universe.
May I have this or something better.
Thank you universe.
May I have this or something better.
Thank you universe.
May I have this or something better.
Keeping the hands at the space of the heart.
Anchor your awareness back into sensation.
Softly observing the state of the mind,
The body,
The heart.
Slowly begin to rub the palms of the hands together,
Creating some heat and friction.
Very gently cup the palms of the hands over the eyes,
Keeping the eyelids close to start just feeling the heat from the hands emanating onto the face.
Now letting the eyelids softly flutter open,
Letting in a little bit of light and gently release the hands from the face.
Thank you for joining this gratitude meditation.
I wish you a happy and peaceful rest of your day.
Om Namaste.
