Finding a comfortable position,
Either sitting or lying down,
Bring one hand on top of your heart and another hand on top of your belly,
Breathing in and out from your nose.
Just start to notice which hand is moving farther away from the body.
Is it the hand on your chest or the hand on your belly?
And start to pull the breath down towards the belly area so that as you inhale you feel the belly rise and the side and back body expanding like a balloon.
Inhale belly rising and exhale belly falling.
Feel the belly contract into the spine,
The side and back body follow.
Inhale belly rising and exhale belly falling.
Just notice the pattern of your breath.
If you're breathing with ease and if you're feeling any resistance in the throat or in the chest,
Try and use your breath to soften and relax the body.
Now let's add a count.
We'll inhale the count of four and exhale the count of six.
If your mind starts to wander,
No worries,
Just bring it back to the counting breath.
We'll start in three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Release the counting breath and let your breath come back to normal.
I invite you to think about a person,
Place,
Or experience that you feel deeply grateful for and visualize this in your mind's eye.
See it as if it's happening right now.
And then start to generate the same feeling that matches the visualization.
So you're seeing it and feeling it right now.
Let every single cell in your body vibrate with that feeling of gratitude,
Love,
Appreciation.
And let's stay here for a few breaths,
Feeling the feeling,
Seeing the scene.
Maybe a smile creeps up on your face.
Notice if your hands start to relax.
Maybe your face,
Your jaw,
Your tongue relaxes ever so slightly.
Your shoulders soften.
Keep breathing and staying with this feeling.
Breathing in,
Breathing out.
As you inhale,
Imagine radiating the feeling of love and gratitude and deep appreciation from your body to the person next to you or closest to you.
And then take another breath and imagine radiating this feeling to your whole neighborhood.
Breathing in and breathing out.
It takes no energy at all to expand this feeling.
Breathing in,
Breathing out.
Now imagine radiating this feeling from your town to your whole country.
See the whole country lighting up.
Breathing in,
Breathing out.
And then radiate this feeling to the whole world.
See the whole world inside a little globe of light that you're beaming into the earth's core,
Radiating outside the earth's atmosphere,
Surrounding with love,
With gratitude,
With deep appreciation.
The highest frequency,
The highest vibration we can send to our brothers and sisters around the world for healing,
To feel connected,
And to be free and at peace.
You can never be stressed and grateful in the same moment.
So right now we choose gratitude.
And sending this off in a personal gratitude prayer,
Saying silently to yourself,
I am so grateful for,
I am so grateful for,
I am so grateful for.
And I am so grateful to share this meditation practice with you.
The special light in me honors the special light in you.
Namaste.
