Welcome to a moment of gratitude.
Find yourself in either a seated position or lying on your back,
Whatever way you're feeling in this moment.
If in a seated position,
If you're sitting in a chair,
Then find your feet flat on the floor.
If you're sitting on the floor,
Then pull the flesh away from the sitting bones.
And if you're lying on the back,
Just making sure that there's nothing around you touching.
And then begin to just relax the body.
So allow the shoulders to drop away from the ears.
Allow the jaw to become unclenched.
And just really allow the forehead to soften,
The eyelids to soften,
The shoulders to soften.
Parting your lips slightly,
Swallowing a few times as you let go of words you said or words perhaps you shouldn't have said.
Let it go.
Allow the chest to soften,
The shoulders,
The biceps and the triceps,
The elbows and the elbow creases,
The wrists,
The top of the hand,
The bottom of the hand.
Soften the chest and the upper abdomen and the lower abdomen,
Softening into the hips and the hip joints and the pelvis,
The front of the thighs and the back of the thighs,
The knees,
The knee joints,
The calves,
The shins.
Softening the heels of the feet,
The balls of the feet and the top of the feet.
Just allow your entire body to soften as we move into this meditation.
Begin to notice your breath in this moment.
There's no judgment,
But just notice the quality of the breath.
Is it smooth?
Is it choppy?
Is it hurried?
And then we're gonna begin to really deepen the breath with some conscious breathing by taking nice,
Long,
Slow inhale in and then exhale out,
Open mouth.
Inhaling in,
Exhaling out.
Another nice,
Long inhale in,
Noticing the belly expand,
The chest rise,
Exhale out.
On the next inhale,
Really breathe into the belly nice and deep.
Exhale out,
Open mouth.
On our next inhale in,
We're gonna hold for a count of six.
So inhale,
Nice and slow.
On our next inhale,
We're gonna hold for a count of six.
So inhale,
Nice and deep.
Hold at the top for one,
Two,
Three,
Four,
Five,
Six,
And exhale out.
Coming back to your natural breath.
And if it feels okay for you,
You can inhale in,
Exhale out.
And then you can exhale out.
And if you feel like you're exposed,
Then go ahead and close the eyes or bring a soft gaze to the eyes.
And if it feels good for you in this moment,
Placing one hand on your heart space and one hand on your belly,
Just noticing as you inhale how the belly's rising and the chest rises,
And with that exhale,
And in this moment,
Thinking of the first person,
Place,
Or thing that brings you gratitude that comes to mind.
Begin to visualize it in your mind's eye.
Whatever that person,
Place,
Or thing is,
Notice it.
Any other thoughts that come into the mind,
It's okay.
Accept them and then release them.
With this person,
Place,
Or thing that you're feeling grateful for,
What does it feel like in the body?
Where do you feel it deeply?
Is it in your heart space,
In your mind,
In your belly?
How does it make you feel joyful,
Loved,
Happy?
Notice how it makes you feel.
And allow that feeling to flow throughout your entire body.
Breathing in deeply into this moment of gratitude.
As you come back to your mind,
As you come back to your natural breath,
Release the hands either to the side or in your lap.
As you begin to come back to the room,
Moving the head from side to side as if you're saying no.
Taking a nice,
Long,
Deep stretch by bringing it back into the side.
And then slowly release into the side.
Wiggling the fingers,
The toes,
Rotating wrists and ankles,
And any other movement that you need in this moment.
Bringing your hands into prayer-like position in front of heart space.
As you come back to your mind,
As you come back to your natural breath,
Release the hands into prayer-like position in front of heart space.
Thank yourself.
Thank yourself for doing something so good for your mind,
Your body,
And your spirit in this moment.
And I thank you for joining me in a moment of gratitude as the light in me truly honors
