So get yourself into a really comfortable position As comfortable as you can be This can be seated It's gonna be laying down Whatever feels best for you And Start to become aware of gravity Become aware of your body in relation to the ground And Take a deep breath in through the nose And sigh out through the mouth Take another deep breath in Feel the stomach rising And as you breathe out feel the weight of your body release into the ground And Now bring your attention to Something that you are really grateful for This could be something small Something big Anything that you feel extremely grateful for As you breathe in Feel The energy that this thing creates for you And as you breathe out release any further tension in the body And notice how you feel when you take a moment to practice gratitude What feeling does it create for you?
Now take that feeling and breathe it in And as you breathe out release any more tension Breathing in new life Breathing out releasing tension And continue on your own for a moment Now bring your awareness to Somebody in your life that you really feel something for Someone that means a lot to you And become aware of any feelings that it creates inside your body Just to think about that person And try and find where in the body that feeling lives As you breathe in take in the energy that you feel And as you breathe out give that energy to that person Breathing in for you Breathing out for them Breathing in for you Breathing out for them And continue on your own for a moment Now you can shift your awareness back to noticing how you feel after doing that What comes up in your body?
In your thoughts?
How does it make you feel to think about that person connected to you?
Now bring your attention to your breath once again Following the in and the out breath Not trying to change the speed,
Just watching Now bring your attention to the word forgiveness What does that word mean to you?
Now bring someone something in mind to forgive Imagine the object of your attention in front of your awareness If it's a person imagine them in front of you And see if you are willing to forgive them See if you can let go of any tension that you feel And any emotions that you're carrying,
Letting it go Breathing in forgiveness Breathing out any tension from your body Breathing in forgiveness And breathing out any tension from your body Now continue on your own for a moment Stay with the breath As your attention drifts to thoughts,
Then congratulate yourself for becoming aware of that And gently escort your attention back to the breath Now shift your attention to your body Notice where you feel the breath Perhaps the stomach,
Chest,
The throat,
The nose And really focus on how the body moves with the breath Now bring your attention to the seat that you're on Back to the whole body Bring your attention to the whole body The physical environment that you're in And make some small movements with your fingers And perhaps your toes Perhaps now a stretch would be nice Come back into the body And when it feels comfortable to do so,
With no rush at all Gently open your eyes And notice what came up for you Notice any insights that you found from this meditation And perhaps take some time to really digest the experience And to digest any insights that you've gained from it And have a wonderful day!
