Hello I'm Katya and thank you for joining me on this gratitude visualization meditation.
Did you know that recent research shows that when we pass on the brain continues to stay active for another five minutes or so?
Suggesting that it might play back a movie of memories of our lives whilst releasing high doses of those chemicals experienced when we dream.
Isn't that so beautiful?
Now what if we could also access that reflection experience in meditation form on a regular basis by delving into our memories and feeling gratitude at regular check-ins throughout our lives.
So we're not just looking back at the very end of it all but feeling appreciative for all the beauties throughout.
That's what we're going to explore today and I'm so excited to share it with you.
We're going to begin in a super comfortable position perhaps reclining on the sofa or lying on your bed or upright if you prefer on a chair or meditation cushion.
Settle into your position and when you're ready close your eyes as we begin to go inwards together.
Landing in your body and melting into the surface beneath you.
Without changing anything connect with your breath as you feel the stream of air flowing in and out.
Gradually slow down the breath as you deepen the inhale and the exhale tracking its temperature in through your nostrils down deep into the belly and back out again.
Breathing in and exhale fully.
And breathing in all the way down to your belly and exhale fully.
Now I want to invite you to imagine your favorite sandy beach in the world or an invention of the absolute perfect beach.
And as you envision it you arrive right there with the sand beneath your toes,
The salty breeze on your skin and the sound of the waves washing against the shore line.
You walk over to where the ocean touches the sand and a meter or so back there's a seat dug out in the sand shaped perfectly to fit your body that you step right into and then recline back into.
This sand seat supports your body beautifully as you also have a different lower down perspective than usual of the soothing foamy waves as they bubble up over the sand and then flow back in.
Behind the ocean the horizon is expansive as the Sun begins to set with fiery hues of orange,
Red,
Pink and purple.
This is the sanctuary of your consciousness.
You hear a clicking sound of a projector behind you as the horizon lights up and is filled with a screen now creating a veil on top of the sunset.
This screen is here to show you the movie of your life.
All of your memories playing back either in chronological order or the randomness of when you think them.
Whilst time is linear our memories are not so whichever order it appears in is completely acceptable.
Connect with the sensation of gratitude and how it makes you feel as you begin to play back memories of things that have happened throughout your life whether the distant or recent past.
Showcase them all on that projector.
Watch as they flitter across the screen.
Bask in that sensation of giving thanks for these memories,
Things that happened in your childhood,
Teens on into adulthood.
Think about those key life events.
Now we're going to focus just on the past week or month.
Let's highlight some beautiful things in your life no matter how small or seemingly insignificant.
You see it's not always those key life events that are important to be grateful for but the small simplicities,
The ability to move,
A place to sleep,
Shelter and warmth,
A beautiful flower,
Getting out into nature,
Running water,
Food,
Drinking water,
Relationships with the people around you.
What are those small simplicities for you?
Even just the luxury of being able to take your next breath.
Remembering right now that you are alive in this very moment.
We woke up today is the epitome of it all.
Today we are able to delve into this meditation and watch back the memories by choice.
How incredible is that?
As you continue to watch the memories on the screen remember that whilst there will always be contrast in our lives such as struggles,
Hardships and pain,
There will always be something to feel grateful for no matter how small.
And when we connect into that feeling of gratitude we transcend our frequency and our energy.
It can help us feel a little bit better physically or emotionally even if the feeling is transient.
But the more you practice it the easier it will be to get into this state and feeling and to regulate emotions to feel good when the contrast of life happens.
I invite you to truly soak into these sensations of gratitude and let them radiate throughout your whole body and immerse in every single cell as you watch the beauties of life back and also give thanks to yourself for carving out this time to meditate today.
As this meditation draws to a close the movie screen begins to fade away but the most amazing thing is that it's not the end of your movie.
You can create more memories to add to that projector and return to this meditation where you'll see it all again but perhaps differently recalling different and new memories.
The sounds of the ocean begin to fade as you hear any noises present in the environment that you're in.
You feel the surface supporting you transform from the sand seat to where you're currently sitting or lying down.
You begin to reconnect with your breath again feeling that stream of air that you're so fortunate to breathe today.
Gently bring some movement into your hands and feet and when you're ready open your eyes and have the most incredible rest of your day.
I am so grateful for your presence in this meditation.
Thank you and I'm sending you all of my love.
