Welcome to guided meditation.
Today's attention is gratitude.
To begin,
Let's find a safe quiet place where you know you will not be disturbed.
Sit upright in a comfortable stable position where you feel fully supported and your back,
Neck and head are straight.
Or you can choose to lay down on your back in a comfortable place.
Support your knee.
Make sure you will be warm enough.
Allow your eyes to gently close or maintain a soft focus,
Gazing 6 to 12 feet in front of you.
Take a slow deep breath to bring yourself to the present moment.
Breathe in through your nose and breathe out through your mouth.
Breathe in through your nose and breathe out through your mouth.
And begin the process of feeling more peaceful and centered with your each breath.
Breathing into the belly so it expands as you breathe in and gets smaller as you breathe out.
That's it.
Let's do that one more time.
Breathe into your belly so it expands as you breathe in and then gets smaller as you breathe out.
Good.
Now take a moment or two to mentally scan your body for any areas where there is tightness,
Tension or soreness and breathe your breath.
Your warm breath.
Oxygen filled with breath into that area.
As you breathe out,
Let the tension release.
Breathing it out.
Let's do that.
Breathe in through your nose and breathe out through your mouth.
Two more times.
Take a deep breath in.
Breathe in and breathe out.
One more time.
Breathe in through your nose and breathe out through your mouth.
Excellent.
Relax the shoulders.
Now notice any feelings such as judgment,
Fear or worry.
Just breathe into those emotions,
Noting them and allowing them to flow out as you breathe out.
Notice any thoughts,
Plans,
Anything other than being here.
Breathing.
Just breathe into those thoughts as you breathe out.
Allow thoughts to flow out with the breath.
Breathe in through your nose and breathe out through your mouth.
Excellent.
One more time.
Breathe in through your nose and breathe out.
Excellent.
Now that our bodies,
Emotions and thoughts are a little clearer,
A bit more open,
We can begin to focus on people,
Pets or experience for which we feel grateful.
The gift of life itself,
The most precious gift.
Breathe in and breathe out.
Breathe in and breathe out.
Excellent.
Let's take a moment or two and be still and send that gratitude and feel that gratitude towards those people,
Pets or experience.
Continue breathing while you're sending your gratitude,
Appreciation.
Simple thank you.
If your mind wanders during this process,
It's okay.
Just bring it back to this moment.
Having that awareness that your mind is wander,
It's great knowing that your mind have wander and you're just simply bringing it back here.
That is the first step of awareness into the present moment.
Now take a moment to reflect on your own reasons for feeling grateful in this moment.
Take a deep breath in and breathe out.
As you're reflecting,
Let's place one hand on your chest and one hand on your belly.
It doesn't matter if it's right or left.
Just close your eyes if you can or you can keep it open again.
Gaze softly right in front of you about six to ten feet away.
Sending love and gratitude to yourself.
It's so much to feel grateful for in this moment now.
Gratitude fills our hearts and minds,
Uplifting our spirit.
Breathe in and breathe out.
Breathe in and breathe out.
Gratitude helps us to see what is there instead of what isn't.
Acknowledging the good that you already have in your life is the foundation of all abundance.
Breathe in and breathe out.
Breathe in through your nose,
Breathe out through your mouth.
The more grateful I am,
The more beauty I see.
The attitude of gratitude is the highest meditation itself.
I'll repeat that again.
The attitude of gratitude is the highest meditation itself.
Let's bring your hands to prayer hands and heart and center.
Humble chin towards your chest.
Sending gratitude to yourself.
May this practice find yourself feeling grateful easily wherever you are.
Thank you for practicing this guided heart center meditation to promote a sense of gratitude.
Now let's rub your hands together.
Keep rubbing them and keep breathing.
Keep doing it until you feel the warmth of your hand.
And when you're ready,
At any time,
You can place the palm of your hand right over your eyes and stay there for a moment in gratitude.
Appreciation for this warmth,
The eyes.
Keep your eyes closed and bring your hand gently down slowly into prayer hand.
Pause here for a moment and send a gratitude to whoever you believe,
Yourself,
For beginning this journey,
Enjoying this journey,
And not worry about the destination.
Just fully enjoying this beautiful present moment right here,
Right now.
Excellent.
Let's bring a little smile on your face.
Smile in your heart.
Namaste to each and every one of you who joined this journey of meditation.
May you be blessed with beauty,
Light,
And peace.
Namaste to each and every one of you and namaste to your neighbors who have joined this journey.
Namaste.
