Welcome to this meditation for cultivating self love and gratitude.
Begin by finding yourself a comfortable position.
You may be seated or lying down.
Just ensure that you have the support you need,
Whether that be back support,
Pillows under your head or knees and any blankets for comfort and warmth.
Take a deep breath in and out again,
Relaxing your body into this position and adjusting whenever you may need to throughout this time.
Take a moment now to set your intention for this time and meditation.
We will be focusing on sending gratitude and cultivating love and respect for ourselves.
Breathing in through the nasal passage if it's comfortable.
Inhaling and exhaling.
Notice your body gently sinking into the supports beneath you.
Feel that contact under your body.
Your muscles,
Your bones,
Your skin sinking into that support of your chair,
The floor.
Allow your body to trust this position,
To trust in this support as it holds you gently.
Allow your body to give in to gravity as it pulls you closer to the center of the earth.
Notice your breath as it flows in and out again.
Notice the cold fresh air flowing in through your nasal passage,
Filling your lungs and flowing out again,
The warmth of your breath as you exhale.
Feel it as it enters your nasal passage,
Slowly filling your lungs,
Turning at the end before you exhale again.
Turning before you make that next inhalation.
Begin to follow this breath and its circular rhythm.
Notice the inhale,
Turn,
Exhale,
Turn at your own pace,
Your own gentle rhythm.
Allow this feeling to anchor you here in the meditation.
At any time you can come back to this circular rhythm,
Allow it to ground you here with your body and notice how this vital life force energy feels inside you.
Notice how you feel as you inhale that fresh pranic energy and as you exhale anything old and stagnant that's ready to release.
Notice how this breath flows through you,
Notice how your chest and your stomach rise and fall with the breath.
Notice your shoulders,
Your arms,
What else is moving with the breath?
Spend this awareness now to notice other parts of your body and what they can feel.
Noticing the support beneath you,
Noticing anything that's touching your skin,
Clothing,
Blankets,
Your hair,
The parts of your body that are touching other parts of your body.
Notice your weight being pulled to the center of the earth with gravity.
Notice parts of your body just softening,
Giving in to this support.
Notice any tightness anywhere you're still holding,
Perhaps your shoulders or neck,
Your legs,
Your feet,
Your hands.
Gently scanning the body from the top of your head all the way down to your toes.
Noticing anywhere you feel safe or loved,
Anywhere that may feel blocked.
Simply notice them with your curiosity and love being acceptance.
Allow yourself to bring a childlike playfulness to any of your noticings,
Remembering that you are perfect as you are right here,
Right now and forever.
Now,
Expanding your awareness of your body,
Begin to notice what's happening around your mind.
What can you hear?
What can you see in your mind's eye?
What can you see behind your eyelids?
And what thoughts are you noticing?
Can you bring that curious awareness to these thoughts and observe them?
Allowing them to float on by,
Just noticing them with a loving acceptance.
Being curious and playful with them,
Thanking them for being here today.
Whatever their intention,
They're here to keep you safe,
To take care of you and they're doing their best.
Expanding your awareness again,
Begin to notice any sounds you can hear close to you now.
You may notice the sound of your breath.
You may notice sounds in the room around you.
You may notice sounds outside of you,
Outside of the room.
Allowing your curious awareness to flow from one sound to the next.
Just noticing them and moving on to the next one with a loving acceptance.
Allowing all of those sounds to wash over you,
Becoming their own music in their own subtle ways.
And gently bring your awareness back to you,
Back to your body.
As you breathe in now,
Begin to breathe in the colour of loving gratitude.
Whatever that colour or the many colours that you can see your loving gratitude,
They are perfect for you.
Begin to breathe them in through your nostrils,
Allowing anything that's ready to exhale to leave the body.
Breathing in a loving gratitude down your passageways and into your lungs.
Breathing out,
Releasing,
Surrendering,
Letting go.
Keep breathing in these colours,
Allowing them to fill you.
Filling your lungs,
Your vital organs,
Like a gentle massage this loving gratitude energy flows in.
Gently massaging your organs,
Your muscles,
Your bones,
Your joints.
Filling your entire torso.
Gently flowing down your shoulders,
Your arms,
This loving energy.
Flowing all the way down to the tips of your fingers.
This beautiful colour is flowing around,
Gently massaging your lower hips,
Your legs,
Your knees,
Your ankles,
Your feet,
Your toes,
All surrendering to this loving energy.
Your head and entire body filled with this loving energy.
Notice how this feels in your body.
Does it feel different?
Can you notice any new spaces of relaxation,
Softness and joy,
Of ease?
You welcome in these energies.
Gently now bringing your awareness to your toes.
Notice how they feel.
And with loving gratitude,
Thank each toe for being here.
Thank you for helping us stay balanced.
Notice your feet,
These beautiful feet that carry you all over the earth.
They allow you to feel beautiful things like green grass beneath you.
And gratitude now to these beautiful feet.
Notice how your ankles,
Your legs and knees are feeling now.
These incredible,
Incredible limbs that help you reach all the places you desire.
They help you to dance,
To run,
To drive.
With these legs you wrap yourself around the people you love.
These legs keep you warm when you curl into a ball.
These incredible legs.
Bring your awareness a little higher now.
Notice your back that holds so strong,
Protects you,
Keeps you standing straight.
Your beautiful back,
It holds you,
Loves you.
Notice how it feels and send in this loving gratitude.
Your beautiful spine works so hard for you to keep you sitting,
To keep you standing.
Your back is so flexible and strong.
Every day it bends and turns,
Keeps you moving.
Even in times where that may be difficult,
Your back is doing its absolute best to love and care for you.
To heal and feel good.
And there's so many reasons to feel grateful for our backs supporting us each day.
With your awareness on your reproductive organs where our beautiful sacred energy is held.
So many reasons to be grateful for these beautiful organs.
For the flow of creative energy within us.
To our stomachs and our digestive organs,
This beautiful energy that helps to nourish us,
To care for us,
To supply us with all that beautiful rich nutrients allowing us to let go of anything we no longer need.
They're always working,
Always looking after us even when we're sleeping.
Just like our lungs and our heart,
These beautiful organs carrying blood and oxygen around our veins.
Sending all of this beautiful life force energy to every single cell in our body.
So many reasons to be grateful for these beautiful loving organs.
And all of this heart energy allows us to embrace compassion,
To embrace our families,
Our friends,
The people we care for.
So grateful for this beautiful heart space here.
And gently bringing your awareness to your shoulders,
The strength and flexibility of our shoulders.
Allowing us to express ourselves with our arms and our hands as we dance.
To hold beautiful children and babies,
Holding our loved ones with our loving care.
Embracing our friends,
Our beautiful animals,
Plants,
Holding and caring for everybody.
These incredible arms even allow ourselves to self massage,
To self soothe,
To bring in self love.
These arms are incredible.
They help us carry our food,
Our water,
To drive and move,
To unlock doors.
Our hands help us to craft,
To contact,
To write.
Our hands are healing,
Soothing,
Loving.
I'm so grateful for my beautiful hands.
Each and every finger and thumb.
And with loving gratitude,
Bring your awareness now to your neck that holds your head high,
That helps us to view the world,
And our throat,
And our voice.
Allowing us to express ourselves freely and openly.
How incredible we are to have voice,
To receive breath.
Notice your mouth and your nose.
It's amazing that we can receive this beautiful fresh air.
This vital life force energy that travels in through these passageways,
Into our lungs,
Into our hearts,
And pumps all the way around the body.
All thanks to our beautiful nose and mouth,
The air can access everywhere inside us.
And with our mouths we do so much.
We express.
We talk.
We sing.
With our mouths we yell and we cry.
It's with our mouths that we feel heard.
We feel like we can share and express ourselves.
It's incredible.
And with our teeth and our tongue,
We find nourishment.
We feed ourselves with our hands,
Our mouths helping our stomachs to receive the nutrients by breaking it down.
It's with our mouths that we receive the vitality and love from clean water.
This beautiful pure water that runs through the earth and in the skies.
We're so connected.
It's with our eyes that we see the world,
We experience nature.
The way we see our friends,
Family members,
When we look into their eyes and connect so deeply with animals.
Our eyes allow us to see a rainbow,
To see all that is beautiful on earth.
Feeling so grateful for my eyes,
For sharing this life with me.
It's with my ears that I hear,
Hearing the sounds of the rustling leaves in nature.
The trickle of running water.
It's where I hear myself.
Where I hear others and their appreciation,
Their love and gratitude.
All the different senses to taste,
To smell,
To feel feelings.
The different textures,
Softness,
Juiciness,
All the different feelings.
Our bodies are incredible and it's with gratitude for my entire body that I may experience this life and all of the joys.
My beautiful body carries me and I'm so grateful.
I'm grateful to have this mind which is so kind for me.
Always caring about my wellbeing,
Always trying to keep me safe.
Always caring for others,
For helping me to think through new ways of being in this world.
Helping me to create loving beliefs.
My beautiful mind storing memories.
It's incredible how in sync our bodies are,
The way they're so connected,
Talking to one another,
Feeling the resonance.
Our bodies are incredible.
Your body is incredible.
And you are perfect the way you are every single inch of you.
Allow that to sit with you,
How beautiful and perfect you are and feel into that gratitude.
Notice how it feels in your body as you continue to breathe.
Breathe moons and please last minutes of believe.
You you you you you you you gently now notice your body and the support beneath you notice what you can feel in your back,
Your sit bones and legs notice that connection you are making with your support notice any sounds you can hear inside and outside of the room notice your breath as it flows in and out again gently when you feel ready begin to move your fingers or toes stretching your shoulders gently coming back to the space around you opening your eyes having a look around notice how you feel and remember that you can come back to this feeling at any time you are a powerful beautiful person and you've really shown up for yourself today by being here so send gratitude to yourself right here and now for being here in this loving commitment to send yourself love and gratitude may you take this feeling with you throughout the day and remember that you are worthy of this loving gratitude that you've given yourself have a beautiful day you you you
