Hello.
Welcome to this meditation focusing on gratitude paired with a breath work practice.
Beginning the meditation by creating a comfortable position for yourself.
You might find it helps to cozy yourself with a pillow and a blanket.
I recommend lying down to maximize your breathing capacity,
But you are also welcome to sit on the ground or in a chair.
If seated in a chair,
Ground your feet flat on the floor,
Sitting tall.
If lying down on your back,
Relax fully into the surface beneath you.
If you are feeling tension in your shoulders,
Gently squeeze your shoulder blades together in the middle of your back to open your chest and heart space.
Hands open towards the sky,
Noticing any sensations in your body.
Allow my voice to carry you and hold you as you travel through the beautiful world of gratitude.
Gratitude is giving thanks and focusing on all the amazing aspects of your life that create happiness,
Wellness,
And abundance for you.
Gratitude can be so simple.
It can be placed on the simplest of things,
Such as clean water to drink and clean air to breathe.
If gratitude is not a regular practice for you yet,
Do not worry.
It is perfectly normal for humans to be naturally inclined to focus on negativity and what might be going wrong.
After all,
This is how we as a species have survived.
Gratitude is an upgrade from simply surviving in life and maintaining basic needs to thriving,
Prospering,
And flourishing.
What people,
Events,
Objects,
And situations might you be taking advantage of on a subtle or subconscious level?
Having access to this meditation means you definitely have at least one thing to be grateful for.
Gratitude can range from giving thanks for clean water,
Food in your fridge,
Loving and supporting friends and family,
And having a roof over your head.
There is even power behind having gratitude for your greatest struggles in life.
What moments in your life can you look back on and have gratitude for the lesson learned or necessary transition that followed?
If you are struggling to think of anything in this moment,
Take a deep breath and relax.
Allowing yourself to settle into a comfortable position will open your body to a plethora of ideas.
Losing your eyes or lowering your gaze,
Noticing the sounds around you,
Noticing the sounds outside of the room,
Observing these sounds without attaching to them,
Shifting awareness to sounds within the room,
Noticing the sounds within your body,
The pumping of your heart,
The gentle rush of air in and out of your nose,
Connecting to your breath,
Following its flow as it enters your nose,
Down your throat,
Filling your belly and chest,
Exhaling,
Relaxing,
Floating,
Inhaling,
Filling up with beautiful life force energy,
Exhaling,
Floating as gently as a snowflake.
The breathing pattern you'll be using is a three-part breath,
Breathing deeply through your mouth,
Expanding your belly and chest to full capacity,
Gently inhaling into the belly,
Breathing into the chest,
Exhaling and letting it all go,
Connecting your inhales and exhales in a circular pattern is essential.
Oftentimes you may find yourself projecting into the future or dwelling in the past when pausing between inhaling and exhaling.
Practicing this circular breath will maintain your focus on the present moment.
Right now is the only moment that truly exists.
What happened in the past,
Whether it was five minutes ago or five years ago,
Is gone.
What could happen in the future is not yet here.
The breath pattern will sound something like this.
Breathing deeply into your belly,
Then chest,
Exhaling,
Releasing all intention,
Continuing this circular three-part breath,
Noticing the sensations arising within your body.
As the oxygen levels rise in your blood,
You may notice sensations of tingling and lightheadedness.
This is perfectly natural and safe.
Your body is wildly intelligent and capable of keeping you within a safe range.
On your exhale,
Expressing any sounds that wish to be revealed.
You are safe.
You are supported.
You are loved.
Experiment with breathing tempo and speed,
Falling into a rhythm that invigorates you while keeping you present.
Continue this breath for a few minutes.
Great.
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Proceeding throughout your body,
Repeating the simple mantra,
Thank you.
Thank you.
Thank you.
Leave no peace of you untouched with gratitude,
Allowing the warmth of this loving light to steep into your very being.
Deepening your gratitude,
I will bring you back in a few minutes.
.
In this abundance of gratitude you have cultivated,
Direct this loving energy to that which deserves your gratefulness.
Friends,
Family,
A career,
Home,
Safety,
Love,
Connection,
Laughter.
Extend your gratitude to anything that comes to mind.
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