Welcome to a short meditation about gratitude.
We're gonna start in a sitting position,
Try to find a very comfortable position that works specifically for you in this right moment,
In this right place.
You can choose a cross-legged sitting position or maybe it's better for you to lie down today.
Whatever feels better just take a breath,
Put yourself in that position.
Give yourself some time just to feel your body in contact with the ground and start exhaling deeply through your mouth.
Inhale deeply through the nostrils.
Exhale open the mouth.
Few more time with your own tempo.
Inhaling deeply and exhaling deeply down to the ground letting go.
Weight from the shoulders,
Elbows,
The wrists,
Hands.
Finding our spine long from the tailbone vertebrae creating more and more space.
Long and strong spine.
We go up,
We visualize our neck getting longer and the crown of the head open to new possibilities,
New things to happen.
We try to approach this moment,
The beginner's mind without any judgment on ourself and our body and our breathing.
And keep inhaling deeply.
Open the mouth and exhale.
Let go of all the air.
Wait for the inhalation to come.
And start observing this moment of void between each exhalation and each inhalation.
And we do not try to change anything in our breathing.
We just observe everything is perfect the way it is right here and right now.
Inhaling and exhaling.
Let your thoughts wonder if they are.
And just observe them too.
We are just an external observer of our body,
Our mind,
Our breathing.
Just let it be exactly as it is right now.
Exactly as a very human being that we are right here and right now.
Now if it feels good you can start putting a small,
Slightly smile on your face.
Just put up the corner of your mouth and keep breathing through your nose,
Inhaling and exhaling.
Even if it seems nothing,
This little smile is already setting your mind towards gratitude.
And we start letting gratitude inside us.
We allow ourself to experience it.
First we are gratitude towards our own selves for this time that we are giving to us.
This time of care,
Loving kindness towards our own self.
It's already a big step to make it here to dedicate some time just lying,
Just being,
Just sitting with no expectations,
No to-do list,
No masks to wear.
And exhale deeply down.
So now we can either keep this sense of gratitude towards ourselves or we can extend this sense of gratitude to anything that is in our life right now.
It can be other people,
Other beings,
An event,
This specific beautiful day that is outside,
Maybe the rain,
Maybe some clouds.
And we just try to breathe in it.
Exhale deeply through your nostrils and let this sense of gratitude be on you.
You deserve this,
You deserve love,
You deserve to care for yourself.
We just stay in silence a few moments just letting gratitude settle down on us.
And when we are ready we exhale deeply here.
Inhale through the nostrils,
Open your mouth and exhale.
Letting your body ground down,
Feeling the support of the earth at the ground.
And then gently,
If your eyes are closed,
Open them.
Be aware again of the space where you are,
The noises outside yourself in the room and also the ones coming from the outside of the room.
We are aware of the noises those of the smell of the room.
We are aware of what we see.
We do not create any narrative in what we hear,
In what we smell,
In what we see,
No judgment.
Simply awareness.
And when you're ready you can join palms in front of the heart center.
I suggest you put the thumbs in contact with the chest and if it's possible to hear your heartbeat or just hear your breathing and experience this little movement of your chest expanding when we inhale.
And then on the exhale feeling the chest melting down towards the ground if we are lying down or the chest going slightly toward the spine.
A few moments just experiencing this movement.
And again take a moment to thank yourself.
You can repeat thank you and your name in your mind for three times.
We are gonna set the intention to let gratitude be inside us also outside of this moment.
Just experiencing love,
All the love that we deserve,
All the love we are able to give,
All the gratitude that we deserve,
All the gratitude that we express.
Start moving your body and if it's possible keep that smile on your face.
And when you're ready leave the pose and set the intention to bring that beautiful smile outside of this short meditation.
Namaste.
