Hello.
Thank you for being here with me today and welcome to this gratitude meditation.
I've created this one especially for you to help you feel the benefits of gratitude.
Let's start by getting ourselves comfortable.
See if you can make yourself 5% more comfortable.
And when you get there,
Gently close your eyes,
Only if that feels comfortable in your body.
If it feels more comfortable to take a soft gaze,
Invitation to do exactly that.
This sacred space is for you to do what feels good in your beautiful body.
When you find that place of comfort,
Take deep breath in through your nose,
Hold at the top for a moment.
Gently exhale out of your wide open mouth.
Empty,
Empty,
Empty.
Another breath in,
Feel the air come up through the belly,
Up through the rib cage,
Through the top of your chest.
Hold for a few moments here and gently exhale the air,
Chest,
Rib cage,
Belly.
That is your three-part breath,
Also known as the yogic breath,
The complete breath,
Or sometimes referred to as the breath of joy.
Let's take another deep cleansing breath in.
Feel the air come up through the belly.
Feel your rib cage expand.
Draw the air up through the top of the chest.
Feel the shoulders expand.
Hold it for a moment and gently exhale everything out,
Chest,
Rib cage,
Belly.
Sending a message to your nervous system that you're safe in whatever surface that's holding you in this moment.
Feel supported,
Feel loved,
Feel calmness entering your being.
Trust that you are safe in this space.
At the end of your next exhale,
Visualize someone,
Something,
An experience that you are grateful for in this moment.
Notice the feeling that moves through yourselves,
Through your body,
Through your entire being as you are focusing on this moment of gratitude.
Let that settle deep into your body.
Hold on to that feeling.
Let it radiate through your being.
Let it soothe your nervous system.
Let it send another message that you are safe,
That you are protected,
That you are supported.
Take another deep breath in through your nose.
Fill up,
Feel the expansion in your beautiful body.
Open your mouth and exhale something that is asking to be released.
Empty,
Empty,
Empty.
Visualize another moment of gratitude.
Something,
Someone,
An experience,
A family member,
A pet,
A friend.
Something that makes you feel grateful.
Maybe it's your breath.
Maybe it's simply the fact that you're alive.
Maybe it's something you ate recently that was delicious.
Maybe it's a smile.
Maybe it's spending time in nature.
Any small moment of gratitude.
Take some time to let it settle into your being and be present with the feeling.
Feel the sensations radiate through your beautiful body as you experience the profound meaning of gratitude.
The feelings of peace and ease and comfort that you cultivate when you take time to feel grateful.
Let's take another deep breath in through your nose.
Feel the expansion coming up through your ribcage,
Through the top of your chest.
Feel the heart crack wide open and exhale chest,
Ribcage,
Belly.
Empty,
Empty,
Empty.
Releasing what is not serving you in this moment.
When you're ready,
We take another deep breath in.
Fill up from the belly.
Feel the air circulating through your being.
Expanding through your ribcage.
Draw in just a little bit more air.
Let it expand through the top of your chest.
Hold for a moment.
Let it cleanse your heart.
Let it nurture.
Let it purify.
Open your mouth and gently exhale.
Empty,
Empty,
Empty.
Feel the calm.
Feel the stillness and feel the appreciation for you making the choice to spend the time tending to yourself,
Caring for yourself,
Nourishing your soul,
Nourishing your mind,
Your body,
Your spirit.
Creating new energy,
Removing stagnant energy,
Making space to support yourself and in turn creating the ability to support others.
Take another big inhale through your nose.
Feel up.
Feel the air coming up,
Radiating,
Circulating,
Touching every single cell in your body.
Hold it at the top.
Let it spend some time cleansing the heart space,
Nourishing the heart space,
Nurturing the heart space and gently exhale.
Empty,
Empty,
Empty.
Removing negativity,
Removing stagnant energy,
Removing anything that is not serving you in this moment.
Empty.
Take a moment here.
To soak in that beautiful feeling.
Let it settle deep into your subconscious and when you're ready,
Gently open your eyes and start to bring your awareness back into your beautiful body.
Gently wiggle fingers and toes,
Moving the shoulders,
Moving them side to side,
Rocking the head back and forth.
Yes.
No.
Up.
Down.
Gentle movements reminding you that you're here and that you made the choice today to take care of yourself,
To nourish yourself,
To create new energy,
To sustain you through life's challenges and in turn create space to help create positive changes in the lives of other people around you,
Your loved ones,
Your friends,
Your family,
Your work,
The things that energizes you.
You have just given yourself the gift of space to do exactly those things.
I hope you found this helpful and I hope it will serve you through your day.
Please remember to come back and continue to meditate with me,
To continue to build yourself,
To create space in yourself,
To nourish yourself,
To care for yourself and to heal your beautiful body.
We're all in this journey of healing together.
I hope you have the most amazing day.
Until we meet again,
From my heart to yours,
With so much love,
Namaste.
