Welcome dear friend.
Today's meditation will focus on gratitude and loving kindness and will leave you feeling joyful and renewed.
Find a comfortable place where you will not be disturbed.
Settle into a comfortable position sitting up or lying down.
Take a moment to ensure your spine is steady and stable and make any adjustments you need to to be comfortable.
Now draw awareness to your breath.
Feel the easy flow of your breath.
Relax your face and jaw.
Relax your eyes and eyelids.
Allow all the tension to melt away from your neck and shoulders.
See if you notice a difference in your breath.
Now bring your awareness to your feet.
Consciously relax all ten toes,
The soles of your feet,
And the tops of your feet.
Feel that wave of relaxation move upward to your shins and calves,
Your knees and thighs.
Feel all the muscles in your feet and thighs softening,
Relaxing,
And melting in toward the earth.
Now draw awareness to your chest and your heart center.
Draw in a deep breath,
Filling your lungs and your heart center with loving energy.
Allow warm gratitude for your family and friends to spread through your whole body.
And now exhale,
Releasing old energy and filling the whole room where you're relaxing with warm,
Loving gratitude.
As you continue to breathe,
Immerse your senses in this experience.
See your loved one's faces.
Hear their voices and smell the lotions and perfumes they wear.
Feel gratitude for the love and support they offer you.
In your mind,
Say this mantra,
Sending it to your loved ones.
May you be happy.
May you be comfortable.
May you be well.
Now expand your gratitude to embrace the community where you live.
Feel gratitude for your neighbors,
Your hairstylist,
The workers at your grocery store,
And your local officials.
In your mind,
Say this mantra,
Sending it out to your community.
May you be happy.
May you be comfortable.
May you be well.
Expand your gratitude to embrace the entire country where you live.
Send warmth and love to every single person of every age,
Religion,
And ethnic background residing in your country.
In your mind,
Say this mantra,
Sending it to everyone living in your country.
May you be happy.
May you be comfortable.
May you be well.
Now take a slow deep breath,
Drawing awareness to your pelvis.
As you exhale,
Allow your hips to soften and relax.
Inhale,
Noticing your belly expanding.
And exhale,
Feeling your belly relaxing and softening towards your spine.
Now draw awareness to the whole of your spine and back.
Allow all your back muscles to soften and melt in toward the earth.
Bring your attention to your ribcage and your heart center.
Draw in a deep breath,
Bringing in prana and warm gratitude for the earth.
Feel gratitude and love for the seas,
Oceans,
Mountains,
And forests.
For the trees,
Plants,
And flowers.
For the amazing creatures that share our amazing world.
Send love to the earth,
Aware that you will express your love and care for the world through your mindful life choices.
In your mind,
Say this mantra,
Sending it to every living being on this earth.
May you be happy.
May you be comfortable.
May you be well.
Now consciously relax your shoulders and all the muscles in both arms.
Relax your hands and fingers.
Feel all the tension melting from your arms and hands and fingers into the earth below.
And now relax all of your face muscles.
Feel the skin on your forehead expanding from the center to the periphery.
All tension lines smoothed away.
Skin soft.
Relax your eyebrows and the space between your brows.
Relax your eyes and eyelids.
Relax your lips,
Your tongue,
Your jaw.
Take a moment to experience gratitude for your unique existence.
In your mind,
Say this mantra.
May I be happy.
May I be comfortable.
May I be well.
Now allow a sense of deep contentment to wash over you.
That feeling that is easily experienced.
Whenever you take the time to experience gratitude for all the good in your life.
Bring awareness to your whole body.
Noticing its relaxed state.
Be aware of your whole physical body,
Relaxed and resting.
Now bring some slow movements into your fingers and toes.
Circle your wrists and ankles.
And when you feel ready,
Slowly roll over onto your side and push yourself back up to seated if you're lying down.
Open your eyes.
Take a moment to check in to see how your mind is feeling.
How your body is feeling.
Thank you for joining me for this gratitude and loving-kindness meditation.
Have a beautiful day.
Namaste.
