A warm welcome to Day 10 of this Gratitude Challenge.
I hope you're noticing a softening of expectation and a welcoming of a sense of thankfulness and wonder for the big and small things in your life.
One intentional breath,
The miracle of your body,
The wisdom held in your heart,
Family and friends,
And all that you are and you have achieved.
Perhaps you feel more grateful for your neighborhood,
The natural world,
The seasons.
Today's meditation allows you to continue to deepen this experience of gratitude and connection by allowing you to receive a smile from the sky and to send it deep into the earth below.
It's a wonderful reminder of just how connected and held in life we really are.
Research suggests that a smile can spur a chemical reaction in the brain,
Releasing dopamine,
Endorphins and serotonin.
These neurotransmitters are associated with lower anxiety and increased feelings of happiness and well-being.
The smile we are learning to cultivate here isn't about faking it till you make it or toxic positivity,
It's more gentle and carries with it an openness,
A sense of ease and reset activity.
So one last time together,
Closing down your eyes and being with the tidal nature of your breath.
Rolling in,
Rolling out,
Like the vast oceans on the earth.
Creating a gentle curiosity in relation to the ebb and flow of your breath.
This breath that guides you home to the wisdom of this moment.
Now imagining,
Sensing or feeling that you are looking up at a perfect blue sky.
This sky feels open and expansive.
Breathing deep into this sense of expansiveness.
Imagining that within this sky there is a smile.
Maybe you can see a smile or feel the energy of friendliness,
Warmth or openness.
No right or wrong here,
Trusting however this is playing out for you.
And if there's some resistance,
Well that's okay too.
Now imagining that as you breathe in,
This smile is moving down from the sky and landing on your physical body.
This smile,
This energy of warmth and openness is softening your eyes.
Perhaps allowing the edges of your lips to turn upwards.
Taking another deep breath and inviting this smile to land across your shoulders.
Perhaps allowing your shoulder blades to drop down your back just a little.
Imagining how this naturally opens your chest and your heart.
Allowing the energy of the smile to soften your entire body.
Staying in this posture for a few breaths.
Shoulders back,
Heart open,
A gentle smile across your lips.
And noticing how this feels for you.
Now becoming aware of the earth beneath you.
Perhaps you can imagine,
See or sense rich soil filled with nutrients,
Sand or fresh green grass.
And with each exhale offering your smile,
Your own unique sense of warmth and openness to the earth beneath you.
With each exhale offering your smile to mother earth.
And now bringing this entire practice together.
As you inhale receiving the energy of a smile from the sky above.
And as you exhale offering your warmth and friendliness to the earth beneath you.
Feeling grateful for this moment.
This moment of expanded awareness and connection.
Breathing it deep into every cell in your body.
Opening your eyes when you're ready.
Well done for committing to 10 days of meditation and gratitude.
May this sense of thankfulness and wonder for life ripple out into your days.
It's been my pleasure to share in your meditation practice.
I hope to connect with you again.
