Welcome to this gratitude meditation for your breath,
Your body,
And your mind.
Thank you for being here,
For taking time for yourself.
Let's begin.
Take a comfortable seat or lie down,
Whatever is comfortable for you today.
Take a full breath in through the nose and sit up a little taller.
Lengthen through your spine and as you exhale through your nose,
Release your shoulders.
Take a few moments with attention to the breath,
Settling in to a neutral,
Upright posture.
Stack the crown of your head over your shoulders,
Over your hips,
And over your seat.
Allow your belly to soften.
Shift your shoulders back ever so slightly,
Cracking open your heart,
And lower your chin so the back of your neck is neutral and long.
With awareness of breath and posture,
Begin to intentionally generate a deep sensation of gratitude for your breath itself.
Your breath gives you light.
It gives you energy.
It controls your state of calm,
Your state of being.
As you watch your breath,
Notice it moving in and out through your nose.
Remember how precious this one breath is,
And the next one,
And the next one.
Invite in spaciousness and awe and wonder as you sit with the next three to five cycles of breath.
Invite in the miracle that is breath as it enters your body,
Fills your lungs with air,
And fills you with a state of ease and presence reminding you that you are alive.
Now draw attention to your heart.
Feel your heartbeat in your chest.
Perhaps in the quiet,
You can even hear it.
Be aware of your breath still,
But notice,
Listen to your heart.
Invite in awareness of the miracle of your heartbeat,
And as you sit,
Notice your heartbeat for the next three to five cycles of breath.
As you feel your heart beating in your chest,
Its endless capacity to give to you.
Reflect on what you do to give back.
How do you take care of your heart that selflessly takes care of you?
Maintaining awareness of your breath and your heartbeat,
Draw awareness to the form of your human body.
Here,
Functioning,
Breath,
Breathing,
Heart beating.
Noticing whatever it is that arises when you draw awareness to the unique form of your human self,
And noticing what emotions arise when you notice the unique fortune,
The luck,
The miracle that is your human birth.
Here in this human body,
You have everything you need to awaken.
You have everything you need to find happiness,
Contentment,
And joy within.
You have everything you need within you.
There is infinite capacity within you.
Infinite capacity for awareness,
For gratitude,
For joy,
And for peace,
Now and always.
Breath,
Breathing,
Heart beating.
A mind that can notice,
Understand,
Feel,
And discern.
A mind whose capacity for awareness,
Understanding,
And growth is infinite.
A mind whose capacity for noticing its true nature is right here,
Right now,
In your hands.
You are the universe experiencing itself as a human for a little while,
And as you access that place within yourself,
Know that you are one with the infinite capacity for love that is the universe.
You are one.
Maybe you let a smile creep to your lips,
As you smile on the breath,
As you smile on the heartbeat,
As you smile on your body,
And you invite in love for your body,
And kindness towards your mind.
Rest here,
Remembering you have everything you need,
Remembering you are always abundant and infinitely capable,
Resting in gratitude for it all,
And as the mind,
With its infinite capacity,
Tries to draw you away,
Keep coming back to the wonder of this one breath in,
And this one breath out,
The magic of your heartbeat,
And the beauty in being here.
Remember what you came to be a part of,
Remember what you came to experience,
The joy and the miracle that is the human experience.
Rest here,
As long as you would like,
Lingering with the sensation of gratitude,
Continuing to come back to the beauty and the joy that is you,
With each breath in,
And each breath out.
