Make yourself comfortable.
It can help to have a blanket under the head.
So the chin and forehead are in line.
If you're laying down,
Perhaps you're sitting up.
And so it's comfortable to feel your spine lengthening as if there were a cord attached to the crown of your head,
Bringing you up closer to the universe.
Just begin to get comfortable in your body,
Wherever you are right now.
And now close your eyes.
Visualize the four walls of the room,
The ceiling and floor,
And your body,
Wherever it is.
Feel into your body from the inside.
And now,
Feel your body from the inside.
Feel into your body from the inside.
Feel the clothes touching your skin.
Have a sense of the space around you.
Feel the support of the ground,
The earth,
And the gravity from above giving your weight to the earth.
Feel the space around you.
And now,
Feel your weight to the earth.
You are being held.
Pour your attention into your still body.
Gather your awareness behind your breath.
Turn up the volume of receptivity,
Openness,
And gratitude.
And now,
Feel the space around you.
Turn up the volume of receptivity,
Openness,
And gratitude.
Feel a deep sense of release,
A deep sense of release,
Fullness,
And peace.
Drop into your energetic and physical heart space in the chest.
Now,
Move your attention slightly to the right of your breastbone.
Here lies your spiritual heart.
From the cave of the heart,
What are you most grateful for today?
Listen while the heart speaks.
Maybe you are most grateful for kindness.
Listen while the heart speaks.
Maybe you are most grateful for kindness,
For compassion,
Or your willingness to love more openly and fully.
From the cave of the heart,
What quality would you like to embody for your practice or for your love?
What is your willingness to love more openly and fully?
What quality would you like to embody for your practice or for your life?
Listen again while the heart speaks.
As you embody this quality,
Let it saturate your being.
Feel the gratitude moving around your body like a spark.
Eyes,
Lips,
Jaw are relaxed.
Throat,
Chest,
Belly,
And legs are at ease.
Feel a sense of gratitude for these different areas of your being as you begin to relax deeper.
Listen for distant sounds,
Sounds radiating outward,
Sound to sound,
Not labeling or judging,
Closer sounds,
Sounds just outside.
Bring into your awareness gratitude for sound,
Gratitude for being able to witness the different sounds.
There is no need to analyze them.
Simply be the witness to them.
You are the witness,
Still and calm,
Observing your gratitude.
Take a moment to find your safe haven,
A place you can return to at any stage in this meditation.
You feel secure,
Calm,
And loved.
Here in this place,
There is nothing to solve,
Or fix,
Run towards,
Or away from.
You can just be.
Just be your gratitude.
Just be this safe haven.
Now observe the mind,
The thoughts and images.
Let them all happen and flow through you.
Let go of your thoughts around the past.
Let go of your thoughts about the future.
You can drift away along with your attention.
Connect to this moment,
This breath,
And what you are grateful for.
Be aware of your grateful heart as you allow the mind to rest.
What does gratitude feel like in your body?
Be aware of your body breathing.
Cultivate some gratitude for oxygen,
Prana,
For this moment,
This breath.
Begin to shape your breath.
Let your breath flow effortlessly.
And let your breath activate the flow of awareness,
Sweeping from the top of your head to your toes.
A wave of grateful relaxation.
Bring your attention to your face.
Cultivate some gratitude for your mouth,
Your lips,
Your tongue.
The roof of the mouth.
And the floor of the mouth.
Can you feel the gratitude for your teeth?
Bring that awareness to the inside of your cheeks,
Taste in your mouth.
Feel your left and right temples,
Both of your ears.
Take your attention down into your ear canals and feel them deepen.
Bring consciousness to your ear lobes and the skin around your ears.
What are you grateful for today with your ears?
Your forehead softens.
As do the lines between your eyes.
Become aware of the gratitude you have for your forehead.
Now take your grateful attention to your nostrils.
The right and left nostril.
Bridge of the nose.
Sense the life force energy,
The oxygen,
Moving into the nasal passages.
What about your nose?
Can you be grateful for today?
Find gratitude for the sense of aroma.
What a gift to be able to smell.
Let your eyes deepen and soften in the sockets.
The right eye and the left eye become heavy like pebbles.
Feel into your third eye,
The space,
Your eyebrows just above where your eyebrows meet in the middle.
Have a sense of gratitude for your left eye.
Have a sense of gratitude for the right eye.
Have a sense of gratitude around your third eye.
When you let go of sight,
Your inner vision becomes brighter.
Feel the gratitude for your entire head,
Your entire torso,
For your legs.
Allow both of your legs to feel heavy,
Rooted and grounded.
Feel the gratitude for the connection between the soles of the feet to the earth.
What else can you be grateful for in your feet today?
Take your attention to the front of the body,
The soft spot at the base of the throat,
The chest,
Solar plexus and belly.
Feel your pelvis,
The whole front of the body is light and spacious.
Take your attention to the back of the body,
Base of the neck,
Upper back,
Mid back,
Lower back,
Sacrum and tailbone.
The entire back of the body is at ease.
Feel your whole body relaxed and grateful.
Become a witness to your whole body as if you were looking at yourself from above.
Bring your awareness back into your heart center.
What are you most grateful for today?
Allow this gratitude to radiate inward.
Allow this gratitude to radiate outward.
Take a deep breath in.
As you exhale,
Bring small movements back into your body,
Wiggling fingers and toes.
No need for large movements,
Small movements,
Just wiggling fingers and toes.
When you're ready,
The wiggling of fingers and toes can turn into the rolling of wrists and ankles coming further into your being.
Collectively,
Let's just take a couple of deep breaths together.
Inhale.
Exhale.
Another deep cleansing breath in.
Exhale.
Final deep rejuvenating breath in.
And as you exhale,
You can gently flutter open your eyes and come on back.
