Let's begin by setting our intention for the day,
Which is to be grateful.
So I want you to think about gratitude in your life.
You can think about these three self preoccupation,
Expectation and entitlement,
But also think about gratitude,
How you express gratitude,
Big and small to everyone in your life.
From the barista at Starbucks to your parents,
To your siblings,
To your lover,
Your friends.
Do you feel grateful in your heart,
But don't say it?
Or are you verbally grateful?
Are you able to use your words and to tell the people who are important to you that you love them and why being specific about what you're grateful for?
So now it's time to go into this meditation with gratitude in your heart.
So I'm sure your Zen Den is already set up.
Start by gently closing your eyes and breathing deeply in through your nose and out through your nose.
And just feel your lungs filling up with air,
Expanding your diaphragm on a deep inhalation and exhaling through your nose,
All the air all the way down to the bottom of your lungs.
About three more times,
I want you to do this deep inhalation and a deep exhalation as you're sinking into a relaxed body.
During this meditation today,
As you continue breathing deeply,
I want you to use one of your mantras so you can use whatever one you're most comfortable with during the silence.
So you're silently repeating in your mind,
So on the inhalation and hum on the exhalation.
That's the most common mantra,
But you can use another mantra if you have one.
You can also just repeat.
I am breathing in on the inhalation.
I am breathing out on the exhalation.
You can repeat a word that can also be a mantra,
Whatever feels right for you to do today.
You can start repeating the mantra silently now.
And when you hear the chimes,
It'll be time to come back.
All right.
Please gently stop repeating your mantra.
Bring your consciousness into your body,
Into the room that you're in.
Take a nice deep breath,
Just bring some energy back to your hands and to your feet,
Move them a little bit.
If you feel like it,
You can give yourself a nice full body stretch.
And I want you to go out today,
Bringing gratitude into every step and every interaction,
Being grateful with your mind and your feelings and your words.
And as always,
Take care of you.
