Gratefulness with Rasath1

This meditation begins with a deep relaxation technique and then focuses on fostering gratitude in your life.

Transcript

Good morning or good evening everybody.

It's Pika here in Singapore and I am here to do your guided meditation for the week.

I'm not sure how your weekend went,

But here in Asia we just finished the long weekend for Chinese New Year.

And it's been a hustle and bustle of activity.

Half the island was kind of closed down for the holiday.

So we're kind of just getting back on the swing of things.

I know for y'all it's Monday night.

So you're looking down at the rest of the week already.

But today I want to focus a little bit more on gratitude and gratefulness.

So if you would,

Find yourself in a comfortable position,

Either seated or laying down.

Please make sure you're not actually going to be disturbed during the duration of this meditation.

So you can really focus and get the best benefits.

And once you're ready,

We'll begin.

Now don't forget,

If you do get interrupted,

It's not a big deal because you can go back and listen to this again.

It will be just kept on the site itself.

Alright?

Okay,

So here we go.

You ready?

Take a deep breath.

And we're going to start with your toes.

So whether you're laying down or seated,

I want you to stretch your toes.

Stretch your toes out.

And when you're ready,

I want you to scrunch them up.

You may hear your knuckles crack a little bit.

Scrunch them up.

Hold it tight.

Tighter.

And relax.

Slowly we're going to work up your calf muscles.

And I want you to stretch your feet so that they tense up your calf muscles.

Stretch them tighter.

Tighter.

And relax.

Now I'd like for you to move your legs from side to side,

If you can.

And just forget about it.

Moving right past your knee,

I want you to tighten up your quads and your hamstrings as much as you can.

Tighten.

Hold it.

And relax.

Gently move them from side to side so you can get into a comfortable position and forget about it.

Moving up to your hip area,

I want you to clench that whole area.

Your back muscles,

Your butt muscles,

All of that.

Tighten it up.

Tighten.

And relax.

Forget about it.

I'd like for you to open your mouth and take a deep breath.

And you're going to fill your stomach.

Ready?

Fill up your stomach.

Hold it.

And let it gush out.

And relax.

One more time.

Open your mouth up.

But this time I want you to fill up your chest.

Take a deep breath.

Fill up your chest.

Hold it.

Just a little bit longer.

And let it gush out.

And relax.

And forget about it.

Working up to your shoulders,

I know a lot of us sit over our computer screen a lot and we get a lot of tension between our shoulder blades.

So I want you to lift your shoulders up towards your ears.

Tighten all of that.

And I want you to roll it back.

Back to its original position.

One more time.

Ready?

Lift your shoulders up towards your ears.

Round out your back so you're stretching it a little bit.

Hold it.

And now roll it back.

Back to its original position.

Next I want you to start with your fingers.

So stretch out your arms.

Stretch out your fingers.

As wide as it will go.

Then I want you to slowly clench a fist.

You may hear your fingers cracking again.

Scrunch up into a fist.

And now slowly bend your wrist.

Bend your elbow.

Kind of like you're lifting weights.

Tighten up that bicep.

Hold it.

And release.

Roll your arms from side to side.

And forget about it.

Now whether you're seated or laying down,

I'd like for you to leave your palms open.

And just relax.

Let's work on our neck next.

Ready?

So I want you to look all the way up toward the ceiling.

Roll your head back as far as it will go.

Hold it there for a moment.

And relax.

Now from that position of looking all the way up,

I want you to roll your neck all the way to the right.

See if you can get your ear to touch the floor if you're laying down.

Or at least parallel with your shoulder if you're seated.

All the way to the right.

Hold it.

And relax.

From that right position I want you to drop your chin into a half circle around your chest.

As you move your chin to the left.

Now you should be looking over your left shoulder.

Hold that position just for a little bit.

And again I want you to drop your chin all the way to your chest.

And then look back to a centered position.

Tonight I want to work on your eyes a little bit.

So I'd like for you to open your eyes.

Look straight ahead.

And then slowly work your eyes slowly.

Work your eyes all the way up to the 12 o'clock position on the clock.

And gently we're going to roll our eyes all the way around the clock clockwise.

So all the way to 1,

2,

3,

4,

5,

6,

7,

8,

9,

10,

11,

12 again.

Center your eyes and close for a moment.

Alright open.

We're going to do it one more time but this time counterclockwise.

So open your eyes.

Stay straight ahead.

Now roll your eyes up to that 12 o'clock position one more time.

And this time backwards you're ready.

Counterclockwise starting at 11,

10,

9,

8,

7,

6,

5,

4,

3,

2,

And 1.

Center your eyes and close for a moment.

Now with your eyes closed I'd like you to put your palms together.

I want you to rub your palms together as fast as possible.

You want to create some friction and some heat.

Do you feel that heat in your hands?

Once you feel some good heat I want you to cup them over your eyes.

And let that heat soak up into your eyes.

It'll help you relax a little bit.

Continue breathing.

Just let that dark warmth soak into your eyes.

Alright.

Remove your hands from your eyes.

Return them palms facing up.

You should be very well relaxed right now.

So let's work on the meditation.

Are you ready?

Tonight we're working on gratefulness.

I want you to feel alive.

I want you to feel happy.

I want you to feel how grateful it should feel to be here.

You could be anywhere in the world.

You could be on any path in the world.

You've chosen to put yourself first and that is amazing.

I want you to focus on all of the goodness in your life.

The choice of food you have available to you.

The ability to switch from hot to cold water.

The ability to control your environment so it's not too cold and not too hot when you have a chance.

Supportive friends.

Loving family members.

How blessed are you?

You have breath in your lungs.

Your heart beats regularly.

There is beauty that surrounds you.

How blessed are you?

As you think of all those things I'd like for you to smile.

I'd like for you to really feel this gratefulness throughout your body.

Eyes closed.

Breathing gently.

Smile.

And in your mind I'd like you to repeat after me.

I always receive exactly what I ask for and I appreciate that.

I'm grateful for health,

Prosperity and love.

My life is filled with an abundance of goodness.

All challenges are an opportunity for growth and I am thankful for the chance to evolve.

I appreciate the things I have in my life and I will keep the door open for more blessings.

The universe supports me and all my desires.

I am blessed and I feel gratitude for all.

I want you to feel how rested and comfortable your body is.

With that feeling I want you to imagine the universe like a net just holding you,

Keeping you,

Supporting you.

I want you to imagine the universe as a gentle shawl or blanket.

It holds you close.

It keeps you warm and safe.

It's there,

It's always there listening to your every thought.

It wants you to be happy.

Your universe works together with your soul.

It loves you.

It supports you in all of your desires.

Take comfort.

Take comfort in its presence.

It's always there,

Gently holding you.

Keeping you,

Supporting you.

It knows your wants and needs.

It understands what your soul wants.

It's always there.

All you have to do is decide what you want and focus.

Take a deep breath and with that breath I want you to send your breath all the way down to your toes.

I want you to feel the energy of the universe.

Filling your lungs,

Traveling through your body,

Holding you,

Supporting you,

Loving you.

You are so blessed.

There is so much to be grateful for.

You have everything you need within you.

You are loved.

You are cherished.

You are important.

Now as we come out of this meditation I'd like for you to start stretching.

Yawn if you need to.

Take a deep breath and stretch.

Stretch your arms,

Stretch your legs,

Stretch your back.

Feel that energy,

Feel that support.

Curl up if you want to.

Just stretch and slowly wake your body back up.

Slowly wake back up.

Ladies thank you so much for joining me.

Om Shanti Shanti Shanti.

Reviews

Really nice exercise and good mantras

Beautiful, tank you

I am so grateful for this meditation, thank you! 🙏♥

That was great thank you..namaste

So grateful for this beautiful meditation 🧘‍♀️ 💜🙏💙💛💚🧡

Beautiful, detailed, and soothing, and your voice is lovely. Thank you!!

Good pace, instructions easy to follow. Will revisit. Thanks for sharing.

Lovely. Reminds me to take notice every day the very simple things, the body scan and stretching really brings you back to the here and now. Thank you ☺️

Love the stretching.

Beautiful supportive gratitude practice. I was really stiff and with a headache entering into the meditation. All gone.

Thank you. Completely effective and enjoyable.

Wonderful and relaxing 🙏❤️🌹

Thank you so much for sharing your gift!

Thank you! Awesome to feel grateful! Nice body stretch too ❤️🙏🌻🎁

Grateful for this meditation this morning. Nameste.

This is my new go to meditation. So relaxing, so spiritual. Thank you. Namaste.