What we focus on will have a direct impact on how we see the world as well as on our own physical and mental health.
Today we will focus on gratitude.
Shift your awareness from the sound of the bell to the feeling of the breath in your nostrils.
As you inhale,
Feel the expansion of the nostrils,
The cooling of the breath.
And as you exhale,
Feel the slight tickle in your nose.
Continue to inhale and exhale,
Focusing on the sensation in the nostrils.
Allow the breath to be felt in the throat.
As you inhale,
Feel the throat expand,
Cool.
As you exhale,
Feel the passing of the wind over the throat.
Inhale,
Expanding,
Cooling.
Exhale,
Release.
Inhale,
Expand,
Cool.
Exhale,
Release.
Continue to breathe on your own,
Focusing on the sensation in the throat.
As you inhale next,
Fill the lungs,
Feel the stretch and expansion of the lungs.
As you exhale,
Notice the chest,
Torso contracting.
Inhale,
Expand on all sides of the upper body,
Front,
Back,
Sides.
Exhale,
Releasing,
Feel them all coming in.
Inhale,
Breathe in a little deeper and feel the stretch in your lungs.
Exhale,
Releasing.
A few more breaths on your own,
Focusing on the chest,
Upper back,
Ribs expanding.
Now focus on the heart center.
Imagine a point in the center of the heart.
Perhaps you want to imagine a green light there if that's helpful.
As you inhale,
Count to one,
Two,
Three,
Four.
As you exhale,
One,
Two,
Three,
Four.
As you exhale,
One,
Two,
Three,
Four.
As you exhale,
One,
Two,
Three,
Four.
Continue matched breathing.
You could breathe longer,
Count higher,
If that's what your breathing pattern asks for.
No pauses between the turns of the breath.
Keep the counting going in your head and match the inhale with the exhale,
Focusing on the heart center.
Heart center.
Matched breathing.
Continue to do matched breathing as I give the next instructions.
I want you to think of something in your life or someone in your life that you're grateful for.
Something that stirs not just your mind but your heart.
An example could be your dog bounding to you when you come home and licking your face,
Hard not to smile.
Or looking into your partner's eyes and feeling totally seen and loved.
Allow this feeling to swell in the center of your heart.
As you feel that feeling expand from your heart filling your whole torso.
Continue with matched breathing,
Focusing on the feeling of gratitude and love.
Breathing in gratitude.
Breathing out.
Breathing connecting to that feeling of the person thing item that you are grateful for.
Focus on the sensation in your body.
Allow a slight smile to come to your lips.
And maybe a tear in your eye.
How blessed you are.
With whatever is going on around you in your life,
You have this connection to gratitude.
Imagine participating in this activity.
Whether it's being in nature or being with a partner.
Playing with your dog.
Whatever stirs your heart.
See yourself connected.
Being active.
Feeling grateful.
Joyous.
Happy.
Loving.
If there were a volume switch or a temperature knob,
Can you turn it higher?
Turn up the feeling of gratitude.
Appreciation.
See yourself.
Feel yourself.
Grateful.
Now allow the feeling in your mind to be felt in this body sitting here right now.
Feeling your heart.
Spreading through your torso.
Going through your arms all the way to the fingertips.
Down the legs into the feet.
Imagine it surrounding you like an aura.
You are safe.
Protected.
Empowered.
In gratitude.
Sit there.
And absorb.
As well as emanate this feeling of gratitude.
Recharging.
Energized.
Yet relaxed.
Confident.
With the power of gratitude.
Now allow the feeling of gratitude to settle back,
Come in,
Slow down,
Shrink until it becomes a ball inside your heart.
Capable of expanding to yourself.
Or anyone who is in need.
Imagine a person now who is in need.
Perhaps they feel anxious.
Depressed.
Maybe they feel anxious.
Maybe they feel anxious.
Maybe they feel anxious.
Maybe they feel physical health challenges.
Maybe they feel lonely.
Imagine the swelling in your heart.
Imagine it swelling so much.
Until it projects straight up your body out the top crown of your head.
And directly into the heart.
Of this person in need.
Imagine their heart filling with this gratitude.
Swelling throughout their body.
Surrounding them.
And a smile coming to their face.
And a sigh being let out.
Of all the tension they were holding.
Allow that image to fade.
As you come back to your body.
Sitting here now.
Know that you have this power inside of you.
To tap into anytime you want.
That you are powerful.
No one can take this away from you.
The power is within.
