Hello and welcome.
Make yourself comfortable.
Lying down or seated.
Feel free to move or to adjust anything at any time during this meditation.
Remembering to move slowly and with awareness.
Feel free to close your eyes if that's comfortable.
Become aware of your breath.
Notice your body resting.
Begin to feel your breath.
Your natural breath.
Aware of breath in your chest.
The easy rise and fall of breath in your chest.
Begin to settle into your body.
Feel the earth underneath you.
Holding and supporting you in your practice today.
Take a deep breath in.
And as you exhale,
Release your breath.
And again,
Deep breath in… and exhale.
And now softly inhale.
And exhale.
Allow your body to become heavy.
Feel your body sinking down,
Letting go completely.
Feel your breath flowing through your body.
Feel your natural breath and its flow.
Notice any thoughts that are present for you right now.
And allow them to settle.
Become aware of any feelings or emotions.
Noticing them with gentle acceptance and kindness.
Sense into your essence.
Pure,
Clear and free.
Notice yourself as the kind observer who greets all that arises with compassion.
Notice a sense of joy.
Bliss or contentment.
Allow this to grow and fill your body.
Gently filling your whole being.
Feel the level of ease within your body.
Notice the level of ease.
And now allow the ease to double.
As you exhale your breath.
Every exhale an opportunity to deepen the ease within you.
Now take a moment to go inward.
Deep inside.
And notice.
What is my heart's deepest wish?
Allow the answer to come from your heart.
From your heart's wish.
Create a positive statement.
In the present tense.
As though it's already happening.
Something like.
.
.
I am grateful for who I am,
Exactly as I am.
You can use this statement if you like,
Or create your own,
And state it three times silently to yourself as the truth.
I am grateful for who I am,
Exactly as I am.
Now allow your awareness to move through your body.
Begin by sensing your face.
Notice your jaw.
Sense your nose.
Feel your breath passing through the nostrils.
Notice your ears.
Aware of your ears hearing.
Feel your eyes.
Centers of the eyes.
Become aware of your forehead.
The crown of the head.
The whole head.
Your throat.
Neck,
Shoulders.
Arms.
Hands,
And feet.
Palms of the hands.
All of the fingers.
Feel your hands,
Vibrant with energy.
Bring your awareness into the chest.
The heart space.
Your heart center.
Down into the stomach.
The navel center.
Notice the shoulder blades.
Between shoulder blades.
Become aware of your whole back.
Feel the hips.
Your thighs.
News.
Lower legs.
Ankles,
Tops of the feet.
Souls of the feet.
Feel all of the toes.
And now feel both feet.
Both legs.
Your torso,
Front and back.
Hands and arms.
Neck,
And head.
Feel the whole body now.
Notice the entire global feeling of the body.
Bring your awareness back to the breath.
Your natural breath as it flows through you.
Feel the inhalation.
Without changing your breath,
Notice the inhale traveling to your center.
Natural inhalation.
Each inhalation traveling to your center.
And now,
Feel your natural exhalation.
As you exhale,
Feel the breath radiating outward through the limbs.
Breath naturally flowing outward into your arms,
Your hands,
Legs,
And feet.
Inhale flowing to your center.
Exhale flowing outward.
Continue noticing your breath in this way.
Inhale flowing to your center.
Exhale flowing outward.
Staying interested in your breath.
Feel your breath flowing easily through your body.
No need to force or change your breath.
Imagine yourself now in a place where you felt a deep sense of gratitude.
Someplace where you experienced a deep sense of gratitude.
Or imagine a loved one,
Or even a beloved pet?
You are grateful for and for whom you felt a great deal of love.
Allow yourself to feel this gratitude.
Feel it completely and fully.
And now,
Notice the color of gratitude for you.
Color of gratitude.
What does that look like for you?
Allow the feeling and color of gratitude to spread through your body now.
Feel it in your heart.
The color and feeling of gratitude radiating outward from your heart,
Flowing through your chest.
Feel it softly flowing into your shoulders.
Your arms.
Hands.
Fingers.
Feel your hands opening and softening,
Relaxing as gratitude pours through your upper body the color and feeling of gratitude flowing from your heart.
Downward through your torso.
Your legs.
And your feet.
Your whole body filled with the color and feeling of gratitude.
Filling you and surrounding you.
Expanding out and around you.
Breathing in.
Feeling gratitude within you.
Breathing out.
Resting.
Feeling gratitude expanding.
Enjoying the feeling and color of gratitude in your body and all around you.
Recall your heart's wish and your positive statement now.
Repeating it silently to yourself three times.
I am grateful for who I am,
Exactly as I am.
Or feel free to repeat your own intentions.
And if your positive statement has changed in any way,
That's okay.
Allow any colors,
Images,
Symbols or landscapes to arise with your statement,
Should that happen.
I am grateful for who I am,
Exactly as I am.
And now begin to gently deepen your breath.
Releasing the feeling and color of gratitude with gentleness and warmth.
Throughout the day or evening.
Feel free to return to this practice of gratitude by placing a hand on your heart or simply reimagining the feeling and color of gratitude at any time.
Come back to the body.
Breath flowing through you with ease and peace.
Begin to wiggle your fingers.
Notice your toes and begin to wiggle your toes.
Lengthen your spine or feel free to gently stretch.
Take another full breath in.
And as you exhale,
Take a moment to simply notice how you feel.
Take your time.
And ever so slowly,
Allow your eyes to open.
Thank you for meditating with me.
