Hi there,
To begin this meditation,
I would like to invite you to sit comfortably.
Adjust your posture so that you are sitting in any upright position and try and keep your spine straight.
Let your eyes close gently.
Relax your shoulders,
Soften your jaw and let go of any tension in your body.
Take a couple of deep,
Full inhales and exhale fully.
Releasing all of the stale air from your lungs.
Inhale fresh oxygen and exhale fully.
And you can do that a few more times.
Focus your awareness on your breath.
Use your breath as an anchor to your awareness.
Pulling your awareness again and again through the experience of breathing.
As you inhale,
Allow your awareness to follow your breath.
Moving into the body,
As you exhale,
Allow your body to relax.
Inhale awareness,
Exhale relaxation.
As you inhale,
Feel the air coming in,
The touch of your nostrils,
Nose,
Throat,
Chest,
Lungs.
And as you exhale,
Soften your body,
Soften your muscles while maintaining a straight spine.
As you watch your breath,
Continue to concentrate on the sensation in your body.
If you find your mind wandering,
Simply notice that it has been wandering.
Let the thought go and gently bring your mind back to the breath.
From this state of relaxation,
Allow yourself to ponder the question,
Who or what do I appreciate in my life right now?
Breathe in and out and ask yourself again,
Who or what do I appreciate in my life right now?
Notice the first thing that comes to mind and bring your attention to it.
Continue to breathe,
Allowing yourself to focus on that first thing that came into your mind.
There are many things in life that we can be grateful for,
But for this meditation,
Try to focus on one aspect of your life that you appreciate the most in this moment.
Continue to breathe and focus on that one thing that came to your mind first,
The thing you are grateful for in this moment,
Visualize it clearly and notice the feelings that arise in your body.
Breathe in and out and focus on this feeling of gratitude.
Try not to focus on any other thoughts.
If they arise,
Just let them pass and come back to focusing on how you feel as you visualize something you are grateful for.
Deep inhale,
Full exhale.
Continue to picture this one thing that you appreciate in your life right now and notice how you are feeling.
You can also scan your body with awareness just to notice different areas and how they feel.
Notice the sensations in your body as you focus on gratitude.
Observe these sensations and appreciate them and enjoy them.
Breathe in and out,
Feeling gratitude for that one thing in your life that you are grateful for right now.
Watching with kindness and acceptance as you experience gratitude.
Sometimes it can be hard to even notice one thing that we are grateful for because maybe we are going through a hard time.
That's okay.
Whatever comes into our mind during this meditation,
Just go with it.
Don't force yourself to anything.
It is okay.
Just breathe through it and let your full body feel your breath.
Only we can be grateful for.
Breathing in and breathing out.
We can appreciate that.
Go ahead and inhale deeply.
And exhale.
Let's do that again one more time.
Inhale deeply.
And exhale.
You can stay here as long as you would like to.
Just reflect on whatever you are grateful for.
And when you are ready,
I invite you to now deepen your breath and bring your awareness to your whole body.
Feel the environment around you.
The sound of my voice.
Your presence.
My presence.
Your presence.
And bring your palms together to your heart.
And whenever you are ready,
Go ahead and slowly open your eyes.
Thank you for meditating with me today.
My name is Saha.
Namaste.
